arms beauty, arms fitness tips, get toned arms, tone up for summer, arm toning exercises
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BOWLING THROW
Tones shoulders and biceps
“Using weights no heavier than 3lbs
(50-100 reps with lighter weights
ensures sleeker results), stand with
your left foot in front of the right, a
weight in each hand. Rest left hand on
front of left thigh; extend right arm
behind you, palm down. Curl right arm
forward as if throwing a bowling ball.
Lower arm. Do 20 reps. Switch sides
and repeat.” Tracy Anderson,
personal trainer to Gwyneth Paltrow
TRICEP PUSHDOWNS & CURLS
Tones and sculpts triceps
“Go to the gym and try the triceps
pushdown machine. Use a straight
bar attached to the pulley of a cable
station and pull into your chest and
slowly release. Then, grab a dumbbell
in each hand (start with a low weight
then increase) with arms straight and
pointed to the floor, lift the weight to
your shoulder, bending your elbow
but keep your wrist straight so that it
only works your upper arm and not
your forearm. Repeat these two
exercises three times.” Cornell
McClellan, Michelle Obama’s trainer
SUPER CURL
Tones biceps
“Keeping your back and bum straight
against a wall, stand with your feet
shoulder-width apart, holding 3lbs
weights in each hand. Bend the knees
slightly and keep your elbows firmly
next to your body. With palms facing
forwards, raise the weights as far as
possible without letting the elbows
travel forward, then slowly return to
the starting position. Pause again at
the bottom of the movement to
prevent momentum from taking over.
Repeat three times on each arm.”
Matthew Miller, celebrity trainer
at Gymbox, London
PRESS UPS
Firms biceps and shoulders
“Press ups aren’t as difficult as they
look and quickly become easier with
practice. Lie down with your arms
extended beneath you, carrying your
upper body weight, shoulder-width
apart with your palms flat on the
ground. Slowly lower your body until
your chest meets the ground, with
abs tight and back flat. Slowly press
back up to start position. Do as many
reps as possible.”
Nicki Waterman, personal trainer
SHOULDER PRESS
Transforms shoulders
“Hold a dumbbell (around 6.6lbs) in
each hand then sit on a bench with
back support. Plant your feet hip-width
apart. Bend your elbows and raise your
upper arms to shoulder height so the
dumbbells are ear level. Place your
head against the wall. Push the
dumbbells up and in until the ends of
the dumbbells touch, over your head
then lower back to ear level.” Matt
Roberts, trainer to Naomi Campbell
DYNAMIC YOGA
Sculpts the entire upper arm
“Join your hands behind your back
with your right elbow pointing to the
sky and your left to the ground.
Breathe and switch. Release and
broaden your collarbone, then place
your hands in reverse prayer position
behind your back. Stretch your arms
above, then wrap your hands and
wrists around and pull to the side to
stretch. Finish with the ‘downward
dog’. Repeat 2-3 times a week.”
Liz Lark, yoga teacher to
Jennifer Aniston
BEA UTY
ARM EXERCISES FROM THE WORLD’S TOP TRAINERS
Eight of the world’s best fitness gurus reveal their top workouts to get your arms in perfect shape for summer
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EXERCISE ONE EXERCISE THREE
EXERCISE FIVE
EXERCISE TWO
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EXERCISE FOUR
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EXERCISE SIX
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EXERCISE SEVEN
SIDEWAYS FLOOR PUSH
For increased arm strength
“Lie on a mat on your left side with
your left leg bent slightly behind you
and your right leg extended. Wrap
your left arm around your waist, bend
your right arm and put your right
hand on the mat near your left
shoulder. Keep your feet on the mat,
extend your right arm and push your
body up, then lower. Repeat 24 times
then switch.” Leandro Carvalho,
Victoria’s Secret model trainer
EXERCISE EIGHT
SHADOW BOXING
Tones biceps and triceps
“Don’t have weights? You can still
work out your arms using boxing
movements. Stand with your feet
hip-width apart, with your right leg
half a metre in front of your left leg.
Bend the knees slightly and keep the
core of your body engaged. Punch
out across your body with your left
arm, keeping your right arm braced
against your chest. Do 15 reps and
swap your legs over and repeat
using the other arm.” David Kirsch,
personal trainer to Liv Tyler and
Heidi Klum; author of David
Kirsch’s Abs & Arms
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