I OFTEN get asked what the best exercises are to tone the arms.
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More specifically, how to target the upper part of the arm - the saddlebags, tuck-shop lady arms, or bingo wings - arms that continue to wave once you have stopped.
And no, I’m being not being deliberately un-PC.
These are the terms that people commonly use to describe their arms!
After years of trying just about every arm exercise under the sun, I’ve put together a few of my favourites to have you wearing your summer singlet with pride.
Just a word of warning, you may have trouble lifting your arms comfortably to brush your hair or dress yourself after completing this.
Don’t be concerned; it’s a common post-exercise response.
It’s called DOMS (delayed onset of muscle soreness) and can set in hours or even days after a workout.
At least you’ll know that the workout was effective. No pain no gain, as the saying goes.
This routine is for men and women alike – prepare to feel the burn!
Yoga push-ups
Begin by positioning your hands on the ground, stacked directly under your shoulders.
They should be shoulder distance apart (not outside the body line like regular push-ups).
Keeping your elbows pointing backwards (don’t let them drift out to the side), lower your chest towards the ground.
Go as low as you can without resting on the ground and then push your way back to starting position.
Repeat as many times as your arms will let you.
Dips
Position your hands on the ground, or better yet on a bench seat.
With elbows pointing backwards, lower yourself towards the ground and then push back to starting position.
Complete as many reps as you can.
Rocking plank
Holding in plank position on elbows and toes, shift your body weight forward (bringing shoulders past elbows) and then rock back to starting position.
Continue to rock forwards and backwards as many times as you can.
This is great for your core too.
Arm circles
Holding arms out horizontally, flatten out the hands by pushing through the heel of the palm and pointing fingers upwards.
Circle your arms, while keeping them straight.
The circling motion comes from the shoulder.
Do as many circles as you can – be sure to keep your arms horizontal.
Pull-ups
This is a more advanced exercise, so if you are just starting a new routine, you might like to find a bar that is low to the ground so that you can start by laying down.
That way you’re not trying to lift all of your body weight.
Or if you are already fairly strong, try hanging from a bar and then lift your bodyweight up towards the bar with the intention of getting your chin to the height of the bar.
Do this for as many rounds as you can manage.
Repeat every few days and you’ll be waving goodbye to saggy arms in no time!
Amy Holmes is a personal trainer and owner of Shape Health and Fitness. You can follow her Facebook at Shape Health and Fitness or on instagram at @amy_shapehealthandfitness