Who wouldn’t want upper arms like Michelle Obama’s for summer?
No cover-up: Michelle Obama reveals her toned upper arms Photo: REUTERS
If there is one part of the anatomy that gives most grief at the time of year
when British women remove their cardigans, it is the upper arms. So any
cream that promises an end to “bingo wings” is bound to attract interest.
Called Arm Sculpt by Rodial, it costs an eye-watering £60 a jar.
“Bingo wings are caused by a combination of saggy skin that has lost its
elasticity, flabby triceps muscles at the back of the arms and simply being
overweight,” says Justin Way, gym manager and personal trainer for Pure Gym
(puregym.com).
A cream might improve skin condition, he says, but the only way to tone
muscles is by exercising regularly, while losing weight is a simple matter
of burning more calories than you consume.
So if you long for arms like Michelle Obama’s or Madonna’s, it might be better
to save your pennies and try an arm-blasting workout. “Choose two or three
of these to focus on for just 10 minutes each day, put in 100 per cent
effort and within a month you’ll see a noticeable difference,” says Way.
Triceps kickbacks
Hold a medium weight – a can of soup, say – in both hands and bend over until
your upper body is at a 45-degree angle to the floor. Pull your elbows up
towards the ceiling, then straighten the arms out behind you, feeling the
squeeze in the triceps muscles. Slowly return to the starting position and
repeat 15-20 times. Rest for 30 seconds and repeat three times.
Press-ups
Lean against a wall, standing at arm’s length. With arms just over shoulder-width apart, and feet shoulder-width apart, push yourself away from the wall using just your arms, keeping your body in a straight line throughout. Do three lots of 15-20 press-ups. “If you can easily manage three sets of wall press-ups, move on to kneeling press-ups on the floor, and if possible from kneeling to full press-ups,” says Way.
Triceps press-ups
In the same press-up position, move your hands directly under your shoulders (ie narrower). Again, lower your body towards the ground or wall, keeping your elbows tucked in tight against your body, and lead with your nose. Do the same three sets of 15-20. “If you’re doing it right, this should fatigue your triceps far more quickly, which shows they’re being worked properly,” says Justin.
Triceps dips: Sit down on some steps or a sturdy chair, place hands either side of your hips, palms facing down and fingers hanging over the edge. With your legs stretched out straight in front, lift yourself up and inch your bottom forwards, then lower yourself until your elbows are bent to no more than 90 degrees. Push back up without locking your elbows and repeat 15-20 times. “If you find it too tough, bring your feet in closer so your legs can support some of your weight.
Side raise with triceps extension
Sit holding a medium (2-3kg) weight in each hand, arms by your side and palms facing in. Lift your arms straight up and out to the side until they’re at shoulder level, pause, then sweep the arms overhead until they are next to the ears. Bend the elbows, keeping your upper arms still, and lower the weights behind your head until your arms are at 90 degrees. Reverse the movement back to the starting position and repeat 15-20 times. “Don’t be tempted to 'swing’ the weight at any point or you won’t isolate the triceps,” says Way.
Triceps extension
Sit tall on an exercise ball or chair and hold a medium-tension resistance band in both hands (£11, physiosupplies.co.uk). Hold your arms out straight in front of you, palms down, and keeping one hand still, extend the other arm out to the side, squeezing the back of the arm. Pause, slowly return the arm and repeat 15-20 times on each arm. This is also great for working your “core” tummy muscles.
Squat and press
Standing with your feet shoulder-width apart, hold light weights with elbows bent and palms facing down just above your shoulders. Squat down, keeping your back flat and your knees behind the front of your toes. In one clean movement, stand up and push your arms straight up above your head. Slowly lower and repeat 15-20 times – do three sets. “Squats are one of the best calorie-burning exercises you can do as you’re working the major muscle groups in your thighs, core and backside – and you’ll also be toning your arms at the same time,” says Way.
Pull-downs
Standing with feet shoulder-width apart, hold the resistance band taut between your hands above your head, again roughly shoulder-width apart. Bring both hands out and down towards your shoulders, so your elbows are by your rib cage. Squeeze your shoulders and elbows back, pause and return to the starting position, without letting go of the band. To make it harder, make the band tauter at the start.
Rowing (which can be done at home by hooking a resistance band over outstretched feet) works the triceps while increasing heart rate.
“Skipping,” adds Way, “works all the major muscle groups in your arms and shoulders, and it’s a great full-body workout for fat burning.”
Press-ups
Lean against a wall, standing at arm’s length. With arms just over shoulder-width apart, and feet shoulder-width apart, push yourself away from the wall using just your arms, keeping your body in a straight line throughout. Do three lots of 15-20 press-ups. “If you can easily manage three sets of wall press-ups, move on to kneeling press-ups on the floor, and if possible from kneeling to full press-ups,” says Way.
Triceps press-ups
In the same press-up position, move your hands directly under your shoulders (ie narrower). Again, lower your body towards the ground or wall, keeping your elbows tucked in tight against your body, and lead with your nose. Do the same three sets of 15-20. “If you’re doing it right, this should fatigue your triceps far more quickly, which shows they’re being worked properly,” says Justin.
Triceps dips: Sit down on some steps or a sturdy chair, place hands either side of your hips, palms facing down and fingers hanging over the edge. With your legs stretched out straight in front, lift yourself up and inch your bottom forwards, then lower yourself until your elbows are bent to no more than 90 degrees. Push back up without locking your elbows and repeat 15-20 times. “If you find it too tough, bring your feet in closer so your legs can support some of your weight.
Side raise with triceps extension
Sit holding a medium (2-3kg) weight in each hand, arms by your side and palms facing in. Lift your arms straight up and out to the side until they’re at shoulder level, pause, then sweep the arms overhead until they are next to the ears. Bend the elbows, keeping your upper arms still, and lower the weights behind your head until your arms are at 90 degrees. Reverse the movement back to the starting position and repeat 15-20 times. “Don’t be tempted to 'swing’ the weight at any point or you won’t isolate the triceps,” says Way.
Triceps extension
Sit tall on an exercise ball or chair and hold a medium-tension resistance band in both hands (£11, physiosupplies.co.uk). Hold your arms out straight in front of you, palms down, and keeping one hand still, extend the other arm out to the side, squeezing the back of the arm. Pause, slowly return the arm and repeat 15-20 times on each arm. This is also great for working your “core” tummy muscles.
Squat and press
Standing with your feet shoulder-width apart, hold light weights with elbows bent and palms facing down just above your shoulders. Squat down, keeping your back flat and your knees behind the front of your toes. In one clean movement, stand up and push your arms straight up above your head. Slowly lower and repeat 15-20 times – do three sets. “Squats are one of the best calorie-burning exercises you can do as you’re working the major muscle groups in your thighs, core and backside – and you’ll also be toning your arms at the same time,” says Way.
Pull-downs
Standing with feet shoulder-width apart, hold the resistance band taut between your hands above your head, again roughly shoulder-width apart. Bring both hands out and down towards your shoulders, so your elbows are by your rib cage. Squeeze your shoulders and elbows back, pause and return to the starting position, without letting go of the band. To make it harder, make the band tauter at the start.
Rowing (which can be done at home by hooking a resistance band over outstretched feet) works the triceps while increasing heart rate.
“Skipping,” adds Way, “works all the major muscle groups in your arms and shoulders, and it’s a great full-body workout for fat burning.”
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