Don't Forget About Your Arms
Fall is here, and if you live near where I do in Western Canada, you may be in for some dark and drizzly days.
The days of tank tops and short sleeves are behind us and now it's all about layers and staying covered up.
So what happens when you decide to go on an impromptu trip to Maui this December? You've been covering up those arms for two or three months and now you're expected to rock the spaghetti straps and sleeveless dresses?
Don't forget about consistently training your arms! As a personal trainer in North Vancouver, I make sure that my female clients always work their upper bodies; don't forget to focus on the whole body!
Here are some easy and fundamental arm exercises that you can do two times a week to maintain shapely and tank-worthy arms! I do these regularly with my personal training clients in North Vancouver.
10-15 repetitions, 2 sets. Repeat twice per week for optimal results.
Push ups:
Get down on your hands and knees and flatten your bum (for modified) or all the way back on your feet). FLAT BACK, stomach in tight.
Hands are wider than shoulder width apart. Slowly lower down, maintaining your posture. Push back up using your arms and core. Repeat.
Bent over Row:
With one knee on a bench and one foot on the floor, place your hand on the bench and let the other hand hang down holding the weight. Tighten your core and pull your arm up, leading with your elbow. Squeeze your shoulder blade to the center of your back. Release and repeat. Switch arms after 10-15 reps.
Ball Flyes:
Using the ball as a bench, lay down and let your head and shoulders rest on the ball, your butt is elevated (uses your core, butt and lower back as well!). Start with your hands straight up over yoru chest, then slowly lower your arms, keeping them straight. Bring your hands about 3/4 of the way down and then lift back up. You can add a hip thrust in as you get better at this. Repeat.
Military press:
Sitting in a straight back chair or bench, hold your hands with weights at shoulder height, I like to face them in. Keeping your core tight and your back against the seat, push your hands up and make the weights touch at the top. Come down slowly, then repeat.
Isolation Bicep Curls:
Sitting on a chair or bench, lean forward and drop your arm so that your arm is resting beside you knee. Abs tight, pull your arm across your body and squeeze your biceps. Repeat 10-15 times, then switch arms. *You'll need a lighter weight than with regular bicep curls.
Standing Triceps Overhead Extension:
Stand up tall and hold your weight in both arms behind your head. Keeping your core tight, slowly extend your arms and lift the weight over your head. Keep your elbows close to your head. Release down and repeat.
If you can regularly work out your arms, you will be able to maintain nice curves all year round. These exercises will give you definition without creating bulk. Let me know how it works out! My personal training clients in North Vancouver use these exercises with great results and I know you can too :)
Give yourself at least 5-6 weeks to see some changes.
The days of tank tops and short sleeves are behind us and now it's all about layers and staying covered up.
So what happens when you decide to go on an impromptu trip to Maui this December? You've been covering up those arms for two or three months and now you're expected to rock the spaghetti straps and sleeveless dresses?
Don't forget about consistently training your arms! As a personal trainer in North Vancouver, I make sure that my female clients always work their upper bodies; don't forget to focus on the whole body!
Here are some easy and fundamental arm exercises that you can do two times a week to maintain shapely and tank-worthy arms! I do these regularly with my personal training clients in North Vancouver.
10-15 repetitions, 2 sets. Repeat twice per week for optimal results.
Push ups:
Get down on your hands and knees and flatten your bum (for modified) or all the way back on your feet). FLAT BACK, stomach in tight.
Hands are wider than shoulder width apart. Slowly lower down, maintaining your posture. Push back up using your arms and core. Repeat.
Bent over Row:
With one knee on a bench and one foot on the floor, place your hand on the bench and let the other hand hang down holding the weight. Tighten your core and pull your arm up, leading with your elbow. Squeeze your shoulder blade to the center of your back. Release and repeat. Switch arms after 10-15 reps.
Ball Flyes:
Using the ball as a bench, lay down and let your head and shoulders rest on the ball, your butt is elevated (uses your core, butt and lower back as well!). Start with your hands straight up over yoru chest, then slowly lower your arms, keeping them straight. Bring your hands about 3/4 of the way down and then lift back up. You can add a hip thrust in as you get better at this. Repeat.
Military press:
Sitting in a straight back chair or bench, hold your hands with weights at shoulder height, I like to face them in. Keeping your core tight and your back against the seat, push your hands up and make the weights touch at the top. Come down slowly, then repeat.
Isolation Bicep Curls:
Sitting on a chair or bench, lean forward and drop your arm so that your arm is resting beside you knee. Abs tight, pull your arm across your body and squeeze your biceps. Repeat 10-15 times, then switch arms. *You'll need a lighter weight than with regular bicep curls.
Standing Triceps Overhead Extension:
Stand up tall and hold your weight in both arms behind your head. Keeping your core tight, slowly extend your arms and lift the weight over your head. Keep your elbows close to your head. Release down and repeat.
If you can regularly work out your arms, you will be able to maintain nice curves all year round. These exercises will give you definition without creating bulk. Let me know how it works out! My personal training clients in North Vancouver use these exercises with great results and I know you can too :)
Give yourself at least 5-6 weeks to see some changes.
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