Medically Reviewed by Tyler Wheeler, MD on January 25, 2022
Tone Up Your Arms With Tennis

Tone Up Your Arms With Tennis

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Michelle Obama's sculpted arms may be due to her tennis game. It makes sense: Slamming or lobbing a ball over a net works your arms. Your forehand swing is also good for your chest, and your backhand for your shoulders. Tennis has another advantage: While not primarily aerobic, it can still help burn calories along with fat. Less fat gets your muscles noticed, no matter what activity you do.

Swim for a Strong Upper Body

Swim for a Strong Upper Body

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Swimming laps is good for everything above your waist. Pulling against the water provides resistance for your arms. Doing freestyle, backstroke, or butterfly uses the deltoids in your shoulders and pectoral muscles in your chest. Swimming is less helpful for the legs simply because people tend not to kick very hard. So if you want to work your legs harder, use a kickboard.

Mix It Up on the Elliptical Trainer

Mix It Up on the Elliptical Trainer

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By fusing the motions of stair climbing and cross-country skiing, the elliptical trainer gives your thigh and gluteus (butt) muscles a rock-solid workout. Hold on to the push-pull resistance handles and you'll also strengthen your upper body, including your back and arms. The gliding motion is much easier on your joints than running even while it burns fat. Best of all, you can do it inside, rain or shine.

Pedal for Fit Legs

Pedal for Fit Legs

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Biking is great for your leg muscles: quadriceps, hamstrings, and calves. You can make the workout more intense by using toe clips, which let you pull the pedal up, as well as push it down, which gives you some extra resistance. If you're a beginner, skip the toe clip on a moving bike, as it can make it tricky to get your foot out of the pedal. Or challenge yourself on a stationary bike by adjusting the resistance.

Run for Your Whole Body

Run for Your Whole Body

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Like biking, running and jogging are good for your calves and thighs. Because they're weight-bearing exercises, they strengthen bones to help protect against osteoporosis. They are high-impact activities, so they may be jarring on your joints. So start off slow, especially if you're overweight. It's fine to switch between walking and jogging, too. That's easier on your joints, and varying your pace (interval training) is a good challenge.

Walk for Your Joints

Walk for Your Joints

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Walking is the kinder, gentler cousin of running and jogging. It gives you many of the same benefits, including building strength in the leg muscles and stronger bones. At the same time, it puts less stress on your joints. Whether your goal is to run a mile or a marathon, walking is a good start.

Pilates and Yoga for Core Strength

Pilates and Yoga for Core Strength

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These popular total-body workouts help you strengthen your "core," the area through your back and abdomen. These muscles are needed for many activities. Some yoga poses can also benefit your leg muscles and upper body.

Dance for Core, Hips, and Legs

Dance for Core, Hips, and Legs

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Most types of dancing strengthen your core and hips. From ballet to belly dancing, waltz to disco, any type of dance you enjoy is a good choice.

Team Sports for Legs

Team Sports for Legs

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Soccer keeps you moving and is great for your glutes and legs. Sprinting and kicking make them even stronger. Basketball also builds your strength and speed, plus your shoulders benefit when you shoot hoops. Or run the bases on the baseball diamond to work your glutes and legs.

Bowling for Arms

Bowling for Arms

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Bowling can make you stronger. Many bowlers see their forearm muscles develop; bowling balls weigh up to 16 pounds. It can also work your shoulder and leg muscles. You should also do a total-body workout so you exercise the side of your body you don't bowl with.

Golf for Longevity?

Golf for Longevity?

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Playing on the links is walking with benefits, if you ditch the electric cart. Depending on the course, you could be climbing up and down hills while racking up miles. You may even live longer. In one study, golfers' average life expectancy was 5 years longer than other people's.

Show Sources

IMAGES PROVIDED BY:
1) AFP/Getty Images
2) Panoramic Images
3) Fuse
4) Glow Wellness
5) Pierre van der Spuy / E+
6) Ty Milford / Radius Images
7) MARIA TOUTOUDAKI / E+
8) Erik Isakson
9) Terry J Alcorn / E+
10) ozgurcankaya / E+
11) Jason Verschoor / E+

SOURCES:

American Council on Fitness: "Is Tennis to Credit for Michelle Obama's Arms? First Lady Visits U.S. Open."

Andrew McDonnell, PT, Scott & White Clinic, Round Rock, TX.

Robert Oppliger, PhD, exercise physiologist, Iowa City, IA.

Robert Irwin, MD, associate professor of clinical rehabilitation medicine, University of Miami Miller School of Medicine, Miami.

American College of Sports Medicine:  "Selecting and Effectively Using an Elliptical Trainer or Stair Climber."

Vincent, H. PM&R: The Journal of Injury, Function & Rehabilitation, June 2013.

Terry Bigham, spokesperson, U.S. Bowling Conference, Arlington, TX.

Nick Bohanan, performance specialist, U.S. Bowling Conference, Arlington, TX.

Farahmand, B. Scandinavian Journal of Medicine & Science in Sports, June 2009.