What do Cameron Diaz, Jessica Alba and Madonna have in common? Yes, they have all hooked up with Justin Timberlake (lucky girls!). But they also have some of the most requested arms, according to trainers. Arms are also the main focus for most brides. So with that in mind, this week Buff Brides author Sue Fleming (Katie Holmes is a fan!) brings UsMagazine.com her top 5 tips to getting your arms toned and tightened. You'll be flexing in no time!
1. Alt bicep curls on ball: Targets biceps, improves core strength and stability
Equipment: dumbbells, fitness ball
Sit on a ball with your feet flat on floor, shoulder width apart. Hold a dumbbell in each hand, palms facing in. Slowly bend your left elbow upward, rotating the forearm so your palm faces your shoulder. Pause, then lower to the starting position. Repeat with the other arm.
Beg: 1-2 sets, 12 reps
Int/Adv: 2-3 sets, 12 reps
2. Side Plank/Shoulder Raise: Targets deltoids, latissimus dorsi, trapezius, abdominals and back
Equipment: mat, dumbbells
Place your left hand on the floor, so it is in direct line with your left shoulder, then extend both of your legs sideways, placing your left floor behind right. Tighten your abs so your body forms a straight line from head to feet. Hold a dumbbell in your right hand, arm extended palm facing in resting on your hip. Keep your head steady, looking forward. Lift your right arm up to shoulder height. Slowly lower to starting position. After you’ve completed one set, switch sides.
Beg: 1 set, 12 reps each side
Int/Adv: 2 sets, 12 reps each side
3. Pushups on fitness ball: Targets chest, core, abs and lower back
Equipment: Fitness ball
Lie with a ball under your shins and your back straight. Place your hands flat on the floor, shoulder width apart. Keep your head steady, focusing on the ground. Be sure not to let your lower back arch. Slowly lower your body to the floor, bending your arms at the elbow. Once your nose has almost touched the ground, slowly raise yourself to the starting position.
Beg: 1 set, 12 reps
Int/Adv: 2-3 sets, 12 reps
4. Overhead Press on Fitness Ball: Targets deltoids lower back, abdominals
Equipment: Fitness ball, dumbbells
Sit on a ball, feet flat on floor. Maintain a flat back by keeping your abdominals tight. Hold two dumbbells in front of your shoulders, palms facing out. Look straight ahead, keeping your head steady. Extend your arms and lift the dumbbells over your head. The dumbbells should almost touch each other at the extension. Pause, then lower to the starting position. Make sure not to lock out your elbows and not arch your lower back.
Beg: 1 set, 12 reps
Int/Adv: 2-3 sets, 12 reps
5. Tradeoffs: Targets core and midsection and upper body
Equipment: Fitness ball and exercise mat
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Lie on the mat and place the fitness ball between your feet. Extend your legs toward the ceiling, squeezing the ball with the insides of your feet. Place your arms behind your head. Slowly come forward off the mat, reaching for the ball with your hands. Grab the ball with your hands and slowly bring it down behind your head, keeping your shoulder blades off the ground. Just before the ball touches the ground, contract your abs and reach back up with the ball, placing it between your feet. Slowly lower your arms and body back down, again keeping your shoulder blades off the ground.
All levels: Do 2-3 sets of 15 repetitions twice a week
– By Natalie Thomas for UsMagazine.com
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