Those flabby bits at the tops of our arms are a hang-up for most women. But it is possible to improve their appearance – just make these moves part of your routine!
Top tip: Resistance aerobic bands are great as you use positive and negative forces on muscles to improve strength. From R79,99, Mr Price Sport
4 Easy Exercises To Fit Into Your Workout
1. Try this classic Pilates movement: Lie flat on your back, arms up high above your face and holding a 1kg dumbbell in each hand. Very slowly (that’s the key) arch your arms out, bringing elbows down to shoulder level, without resting flat, then reverse very slowly to the beginning. Repeat two sets of 10. Imagine you are pushing against an invisible force each way to help tune into every muscle for better definition.
2. Another option… Standing with your feet hip-width apart and knees slightly bent, extend both arms out directly in front of you with palms facing upwards, and one arm over the other. Now open your arms out wide, then bring back into the centre, but this time with the other arm crossed over the top. Aim to do 50 reps.
3. Using a 1,5kg hand weight or a large full water bottle, stand with your stomach pulled in and knees slightly bent. Holding the weight with both hands and palms facing up, extend directly above your head. Now slowly lower it to chest height, hold, then slowly lift back up. Repeat 30 times.
4. Stand with good posture, your tummy pulled in and knees slightly bent. Have your arms stretched out to your sides with palms facing up. Now simply bring both arms directly above your head as if you are going to clap, hold, then slowly lower back to the start position. Aim to do this 30 times.
3 Easy Exercises To Fit Into Your Day
In the car: When you’re stuck in traffic, place your palms on the outside of the steering wheel at three and nine, and press inwards. Then place your hands inside the wheel and press outwards to tone your rear deltoid muscles (the big ones on your shoulders). Hold these squeezes for 10 to 20 seconds, and repeat as often as you can.
Watching TV: Try doing this whenever the ads come on: Sit on the edge of a chair. Stretch out both legs in front of you and move your body forwards, holding the front of the chair. Raise and lower your body using your tricep muscles, which are the large ones on the backs of your arms. In many of us, these muscles are very weak, so at first you will definitely feel the pull!
Cooking: While in the kitchen, grab a couple of tins of beans and try these arm circles to target your shoulders, back, triceps and biceps. Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height. Keeping your shoulders down, do 20 small backward circles. Switch direction and do 20 forward circles.
Compiled by Health Writer Belinda dos Santos