The days are getting longer, and the sun is shining brighter, which means it’s time to trade in jeans and frumpy jackets for printed skirts and flirty tank tops. To look your best in your skimpy top be sure to stick to your daily workout. With the helpful tips from fitness experts of Shape and Fitness Magazine you can take control and eliminate the ubiquitous arm flab. So grab a water bottle, your Next by Athena gear, and 5-7 pound dumbbells (test the best weight for you) and get ready to shape your very own Jennifer Anistonesque arms.
Boxer’s Curl - Begin by lying face-up on the floor with knees bent and feet flat. Grab a dumbbell in each hand and bend your elbows at your sides so weights are hovering above your chest, palms facing up. Next, take your left arm and move it across your body towards your right knee and then bring back to original position. Continue this move for nine more reps and then switch to the right arm. To get full benefit from this exercise do three sets. The boxer’s curl works your shoulders, chest, and abs.
Plie Bicep Curl – Lace up your ballet flats and put on your pink tutu for this next exercise. Okay, so that might be overkill, but if you’ve taken dance this exercise will be a breeze for you. Stand with heels together, toes turned out slightly and knees bent and hold a dumbbell in each hand in front of your hips with palms facing out. Now lower into a demi-plie with knees bent, up to 90 degrees. Next, straighten legs to a standing position as you curl the dumbbells to your shoulders. Finally, as you lower the weights lower yourself into the demi-plie again. Do three sets of 15 reps.
Face-Down Bench Kickback – Start by lying face-down on a bench with your legs straight, holding a dumbbell in each hand. Tuck elbows at your side so your forearms are perpendicular to the floor and make sure palms are facing each other. Begin by keeping upper arms still and straighten forearms behind you. Lower to beginning position and repeat. Do three sets of 15 reps and you will be sure to feel the burn. You can also do this exercise at home by substituting the gym bench for an ottoman in your living room.
Lunge Press – The lunge press is most effective when you trade out your dumbbells for a medicine ball. Start by standing with feet shoulder-width apart and arms bent by your side, holding the medicine ball in front of your chest, or a dumbbell in each hand. Now lunge back with right leg and rotate your torso to the right and then back to center. Do this 15 times and then switch sides. The lunge press is great because it not only eliminates arm flab but also tightens your tush.
Reverse Dunk – Make sure you are tuned into March Madness while you are doing the
reverse dunk. You won’t need a basketball or a jersey for this ‘dunk’ but you will need a medicine ball and balance. Start by lying face-up on the floor with knees bent and feet on the floor. Hold the medicine ball directly in front of your chest with elbows bent at your side. Slowly sit up, with back straight and shoulders relaxed. Then move the ball over your head, keeping elbows bent at 90 degrees, so the medicine ball is behind you. Extend your arms then lower ball to chest and slowly return to starting position. Before you know it you will sculpted triceps and abs that mimic world class college basketball players!
Incorporating these exercises from
Fitness Magazine and
Shape into your workout routine 3-5 times per week will not only help de-jiggle your upper arms but also help sculpt your shoulders and back. So invest the time and the sweat equity. When it comes time to wear a cute tank top, be bold and show off those newly toned arms. Your newly toned shoulders are sure to look great in any of the
hurley women's swimwear tops!
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