TARGET TRAINING: Arms
To feel a whole lot better about going sleeveless this winter.
Why these moves work
When you’re concentrating on a problem area, the temptation is to hit it hard with several exercises. But choose a few smart moves and you will get better results with less effort.
The first exercise, the lank and raise, works both your triceps and the core, helping you to achieve a tight tum and great deportment as well as toned arms.
The next exercise, the lunge, works the biceps, as well as the core, glutes and quads. Again, you get to give your legs a quick and easy workout, at the same time as you’re toning your arms.
The third exercise, the Gym Ball Tricep Arm Extension, again works the triceps and core, with the support of the gym ball for extra comfort while you work out. Try this three-way-combo and you’ll soon be waving goodbye to those bingo wings.
Your triceps have three “heads”. The long head starts at the top of your shoulder blade, the lateral head originates at the top of your upper arm, and the medial head originates lower on your upper arm. The trio extend right down to your elbow.
You’ll need some small dumbbells, a mat and a stability ball. Warm up with a few minutes of cardio, then do several shoulder circles, front and back. Twice a week, do two or three sets of each exercise.
Plank and raise: Works triceps and core
Start by balancing on your elbows and your toes, while keeping your body in a straight line. Hold the same position for five seconds without moving.
Push up into press-up position. Hold the same position for five seconds without moving.
Trainer’s tip: “This is one of the best exercises for your core and arms. To do this exercise properly, keep your shoulder blades squeezed down and together and your glutes tight, with your hips tilted underneath and belly button drawn up to your spine.”
Gym ball tricep arm extension: Works triceps and core
Start in bridge position with your head on the ball.
Put your feet under your knees and hold the weight above your head.
Brace your core and extend the dumbbell back and over your head, keeping the arms slightly bent. Brace your core again and return start to position.
Trainer’s tip: “Breathe out as you lift the weight.This helps keep focus and intensify contraction.”
Lunge: Works biceps, glutes, quads and core
Start by holding the dumbbells at your side then lunge forward, landing on your heels.
Curl the dumbbells up to shoulder height and then back down to the starting position.
Push back from your heel and return to standing position. Repeat with the opposite leg
Trainer’s tip: “Engage the core as you step forward, keeping the toe, hip and knee in line.”
Trainer’s strategy “Exercises should be fun, varied and multi movement based,” says Dubai-based trainer, Chris Quint. “The more muscles used, the greater effort required. It is important to keep the exercises functional and minimise the rest, as part of a multi-station circuit. Working with a client like Simone, who has such a busy lifestyle, each session needs to be maximised as her time is so important to her. Simone has the perfect balance of circuit-based weights sessions, cardio and holistic exercises.”