"This is a very easy and effective way to tone those arms really quickly using your own body weight," says Charlton.

1. Place your hands on the edge of a stable surface, such as a chair or bench.
2. Extend your legs in front of you.
3. Lower yourself slowly by bending your elbows to a 90-degree angle.
4. Straighten your elbows to return to the starting position.
5. Do 20 repetitions.

Pro tip: Make sure your elbow is not behind your body and that it is parallel to your body and torso," cautions Pomahac. "If you're bringing your elbow behind your body to do the dip, you're putting your shoulder in a vulnerable position."

Photo courtesy of Dr. Robert Pomahac

For beginners, Holland recommends bending knees into a modified pushup position.

1. Assume a pushup-like position, making sure to press your forearms flat to the ground or wall.
2. Press your hands into the floor or wall until your arms are fully extended.
3. Slowly lower yourself to the start position. Try to lower both arms at the same time and keep your core tight.
4. Repeat 10 times.


Photo courtesy of Josh Holland