Lifestyle

Banish the jiggle and tone up for summer with easy exercises

Toning them is easier than you think. Showing them off in a bikini is optional.
Toning them is easier than you think. Showing them off in a bikini is optional. Maridav

IF YOU'D rather not show off jiggly arms this summer, there are two solutions - long sleeves, or arm reshaping exercises.

Personal trainer and motivational speaker Mark McKeon, author of Get in the Go Zone, says you don't need a gym to improve muscle tone.

A simple pair of dumbbells will do and you can also use your own body for resistance.

We'll leave the choice of long sleeves up to you.

Here's the arm reshaping exercises.

 

Bicep curl with overhead press

Stand with your feet hip width apart, knees slightly bent. Hold a dumbbell in each hand. Start light, with 1-2kg weights. You can always work up to heavier weights.

Extend your arms to the sides with your palms facing towards the sky. Slowly curl the weights towards your shoulders.

Now turn your hands so that your palms are facing away from your body. Press the weights overhead.

You should keep your elbows soft and the weights about shoulder width apart.

Lower the dumbbells and repeat.

Ideally work towards three sets of 12 repetitions of this exercise.

 

The plank

Your body should be posed as if you were going to do a full press up. Your shoulders are over your wrist joint and your wrists directly under your shoulders at a 90 degree angle.

Make sure your body is in one line from the top of your head to your heels.

Push back through your heels and be careful not to tense your neck, or let your chest sink.

Make sure that you are pulling your stomach muscles towards your back, not letting them sag.

Hold this pose for as long as you can.

 

Tricep kickbacks

Stand with feet hip width apart, knees slightly bent. Hold a dumbbell in each hand.

Your arms should be straight by your sides, with your palms facing your thighs.

Now slowly lift your arms back as far as you can, keeping them straight, and squeezing your shoulder blades together as you lift.

Lower the weights back down and repeat.

Ideally work towards three sets of 12 repetitions of this exercise.

 

The push up

Get in the starting position: your shoulders are over your wrist joint and your wrists directly under your shoulders at a 90 degree angle.

Your body should be in one line from the top of your head to your heels.

Lower yourself by bending your elbows until your chest almost touches the floor. Come back up by pushing through the floor.

Don't take your hands out too wide and tuck in your elbows and make sure you lead with your chest.

If you want to do a modified push up, simply lower your knees to the ground.

Ideally work towards three sets of 12 repetitions of this exercise.

 

Other Ways to Get Great Arms

Don't underestimate the value of housework or yard work - mopping or digging can tone up triceps and biceps.

Exfoliating pre-shower with a soft bristle brush, working upwards, will help rev circulation and improve tone.

A little fake tan never hurt anyone. It visually slims.

A sleeve that is slightly cut away at the shoulder is more flattering than one that cuts the arm off at the joint. So too is a cap sleeve.

Reducing high fat foods can reduce body fat levels and, subsequently, fat on arms.

High levels of salt can increase water retention. Reduce takeaway food, sauces and added salt and increase fluid-beaters like celery and, of course, pure water, which helps flush toxins.

 

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Topics:  exercise fitness health lifestyle weight



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