Sculpting Magic for the Belly and Arms.
Banish Arm and Belly Jiggle
Never be afraid of a sleeveless top or clingy knit again. This workout will keep you toned and tight.
Article by: Diana Kelly via www.weightwatchers.com
We stole these power moves from our very own Arm Alertarticle. New York-based Reebok Master Trainer Lisa Wheeler suggests these three moves to rapidly tone and strengthen your tank-top zone. Perform these exercises while holding a 3- to 5-pound weight in each hand. Build up to three sets of each exercise, three times a week. (Learn more about how much weight to use.)Curl and Lift: Stand with feet hip-width apart, arms at your sides, palms facing front. Bending from the elbow, curl weights up until palms almost touch shoulders. Release slowly to starting position. Rotate palms to face your side. Keeping arms straight, torso erect, raise weights up and back about 45 degrees, squeezing backs of arms and shoulders. Release to starting position. Rotate palms front to perform the curl again. Complete 10 to 15 repetitions of the entire sequence. This exercise also works with exercise tubing or bands for resistance. Just stand on tubing, and hold one end in each hand.Circle Press: Stand with feet hip-width apart, or sit on a bench, arms at your sides, palms facing forward. Circle arms up, bringing palms together overhead. At top, pull weights down in front of your face, bending from the elbows and rotating palms toward you. Press weights back overhead, palms once again facing each other. Circle back down. Complete 10 to 15 repetitions.Front Raise and Extension: Stand with feet hip-width apart, arms at your sides, palms facing your body. Raise weights straight in front of body until overhead. Holding at the top, keeping arms in line with ears, bend only from elbows to lower weights behind head. Squeeze backs of arms to straighten overhead before reversing the semi-circle, lowering weights to starting position. Complete 10 to 15 repetitions.
To really sculpt your arms, WeightWatchers.com fitness consultant William Sukala, MS, CSCS, says, “It’s important to work the deltoids muscles.” The deltoids are the muscles that form the rounded contour of the shoulder. “Well-developed deltoids chisel out the top part of arm between the biceps and triceps,” says Sukala. For defined delts, work lateral raises into your routine:
Lateral Raises: Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend your arms to form a 90-degree angle, holding the dumbbells out in front of your body. Inhale and then exhale while bringing your elbows up and out to the sides, keeping the weights level with your elbows throughout the motion. Inhale as you lower your arms back to the starting position.
Read more of Sukala’s arm strengthening suggestions in Tone Your Whole Body for Summer.