The chicken wing, the flying squirrel, all cute names for ugly upper arm issues that we beauties can fight back with a little upper body toning. Feeling confident in the Evelyn Sports Bra and Yama Tight, we fight the jiggle, the wiggle, the flop with this intense upper arm toning series developed by professional trainer Emily.
This upper body workout will guarantee you strong sculpted and toned arms, help you obtain a better posture, nice round shoulders and best of all a breast lift.
Light dumbbells are required. It is your choice of size (5lbs-10lbs)
Reverse Fly (back)
- Hinge at the hips so you are leaning forward letting the dumbbells hang in front facing each other
- Slowly raise the weights until your elbows are level with your shoulders
- Then slowly lower the weights to the starting position.
- Tip: It is helpful to imagine there is a lemon between your shoulder blades and you are trying to squeeze the juice out. This will help you feel tension in your shoulders and the muscles across your upper back.
15 reps and 3 sets
- Lie down flat on your back with your knees bent and feet planted on the floor
- With a weight in each hand and elbows at 90 degrees raise them vertically towards the ceiling
- Keep the weights inline with your collar bone (not behind your head or too far forward)
- Feel your chest tighten as you lift up and slowly expand as you lower the weights to the starting position
- Tip: Focus on keeping your shoulder blades relaxed and pushing your lower back into the matt/floor
15 reps and 3 sets
Triceps overhead extensions
- Start with holding a dumbbell over your head with both hands.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps.
- The upper arms should remain stationary and only the forearms should move
- Go back to the starting position by using the triceps to raise the dumbbell
- Tip: Try to focus on squeezing the elbows together while keeping the shoulders down
15 reps and 3 sets
- Tip: Don’t let you back sag down or your hips rise up
- To modify, start with your knees on the floor and your hips tucked
- To intensify, try the Spiderman push up
- Starting in the standard push up position and as you lower your body toward the floor, lift your right foot off the floor and try to touch your knee to your elbow
- Push your body back to the starting position as you reverse the movement with your leg
- Repeat on the opposite side
10 reps (for the advanced Spiderman push ups 5 reps on each side) and 3 sets
- Stand with feet shoulder-width apart with a weight in each hand
- Slowly raise both weights in front of you until your hands are in line with the shoulders. Return the weight to the start position.
- Now raise both weights to the side, forming a T shape, returning back to the starting position to complete 1 rep
- Tip: Don’t forget to breathe! Deep inhales as you lift up. Exhale as you lower down. This will help your muscles contract and keep your abdominals engaged.
15 reps and 2 sets
- Begin in a front support position while holding a dumbbell in each hand with your knuckles facing the floor
- Lift one weight up to your hip leading with the elbow
- Slowly lower it down and repeat on the opposite side
- Tip: Squeeze the elbow as tightly to the body as possible. Try not to curve your spin
15 reps each side and 2 sets
- Upper Back (trapezius muscles)
Done! If you have a matt squeeze your knees to your stomach and do 3 Rock n Rolls to loosen up your back and let the exercises sink in.
Lift your head high with your improved posture as you put your dumbbells aside. There is always room for modifications such as lighter weights or fewer repetitions. However try your best to complete the full plan. After it is done once you gain that self-confidence to know you can do it again!