There’s No Spanx for Arms! 3 Moves to Banish Bingo Wings
Ladies, we’ve all been there: that summer day when you throw on a tank top and catch a glimpse in the mirror of more under-arm jiggle than you remember…
Don’t reach for a shrug! Instead of covering up, please understand that you’re not alone. Help is on the way, and it’s about much more than looking good for swimsuit season. Strong is the new sexy, and toned arms are essential to lowering your risk of upper back and neck pain.
Read on for a list of my 3 favorite tips for banishing the wind beneath your wings!
Dump Those Girly Dumbbells, Girl!
Don’t let gender-based marketing fool you. If your dumbbells are pink or purple, you can bet they’re not heavy enough! Two pounds of resistance might be useful if you want to lift weights all. day. long. But if you have anything else going on – work, family, a social life – might I suggest ramping it up a bit?
Obviously, you don’t want to strain your muscles, so start with 10-15 pound dumbbells and work up from there as quickly as you feel comfortable.
Pro tip Lift weights in 3 sets of 8-12 repetitions. Pause for 30 seconds to a minute between each set so that your muscles are working but not exhausted.
Spot Me on the Bench Press
This at-home version of the bench press will help tighten and tone in a matter of weeks. Lying face-up on the ground with your knees bent, hold weights in each hand. Push up so that your arms lengthen out fully, your elbows lock, and the weights are directly over the center of your chest. Then slowly bend your elbows and lower the weights, stopping two inches above your chest. Pause for two seconds here, then press back upward to your starting position.
That’s one rep; complete 3 sets of 8-12 repetitions a day, and no suitcase, bag of groceries, or tankini will stand in your way!
Pro tip For extra work on your triceps (the muscles on the back of your arms), try this: as you lower the dumbbells, angle your upper arms down towards your hips to form a 45-degree angle between your upper arm and your torso.
Triceps of Glory (a.k.a. Triceps Extension)
Get ready for arms that will make your friends green with envy – as a bonus, this multitasking move also helps strengthen your core. Hold one dumbbell over your head with both hands. Make sure you keep the muscles in your shoulders and back drawn down, rather than hunching up or forward. It’s also important to keep your abs and glutes tight. Straighten your arms with your elbows pointing forward. Next, bend your elbows, allowing the weight to lower down your back. Then pull your arms up to bring the weight back over your head. Keep your core and glutes engaged the entire time.
Do 3 sets of 8-12 reps every 2-3 days for a month, and I promise you’ll notice less jiggle and more juice!
Pro tip If you feel like you could keep going longer after 3 sets of 12 reps each, it’s time to move up to heavier weights.
Remember, staying fit and toned isn’t 100% about exercise. Come prepared to your neighbor’s next BBQ with plenty of tasty, healthy recipes from the free downloadable guide below.
And if you think more than just your arms need help, check out my Fast Fitness Online Program. For less than $50, you’ll get 25 videos, plus guides, recipes, and schedules to help you get the body of your dreams. (I can guarantee it works because it’s the same workout I use every single day!)
Every step counts, no matter how small. You can do this! If you need help or have more questions about fitness or your diet, you can always reach out to my team and me on our Facebook page.