Toned and sexy arms are a dream of every woman. They look sexy and attractive. That’s why women are ready to spend a lot of time at the gym and perform all the exercises they can to get arms like these.

We all know that to make our arms toned we should develop healthy eating habits and perform special exercises which will strengthen our muscles. Push-ups are the most popular and effective exercise for this case. Unfortunately not all women can perform this exercise since it’s rather hard.

Today we have something special for those who want to have strong and toned arms but don’t know how to do push-ups. We offer you a 4-week challenge which will help you to perform this exercise correctly and will provide you with sexy arms. It includes a number of effective moves which you can perform even at home. Try our challenge and you won’t regret it.

#1. Burpee

Credit: BetterMe

Credit: BetterMe

- Begin in a squat position with hands on the floor in front of you.

- Kick your feet back to a pushup position.

- Immediately return your feet to the squat position.

- Leap up as high as possible from the squat position.

READ MORE: The healthy way to lose over 50 pounds

#2. Jump Squats

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Credit: BetterMe

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- Stand with your feet shoulder-width apart.

- Start by doing a regular squat, then engage your core and jump up explosively.

- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

#3. Frog Jumping

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Credit: BetterMe

- Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.

- Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again.

#4. Bicycle Crunches

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Credit: BetterMe

- Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).

- Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.

#5. Knee Push-Ups

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Credit: BetterMe

- Start in the same position as a push-up, and keep your knees in contact with the floor as you press up, lifting your upper body.

- Keeping your knees on the floor reduces the total weight you need to lift to complete the motion, while still retaining many of the push-up's benefits.

#6. Backside-Boosting Lunge

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Credit: BetterMe

- Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.

- Make sure your front knee is aligned with your front ankle.

- Return to standing, and switch sides to complete one rep.

#7. Plank Knee to Elbow

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Credit: BetterMe

- Start in a plank position with your hands underneath your shoulders and your back flat.

- Pull your knee up to your elbow and fully contact your obliques.

- Alternate sides.

#8. Leg Raises

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Credit: BetterMe

- Place yourself on your hands knees on an exercise mat.

- Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.

- Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

READ MORE: The healthy way to lose over 50 pounds

The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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