I’ve never heard a man say he rejected a girl because she had fat arms, but when I look at my arms, I´d break up with me. I know, maybe I´m being too hard on myself, but I’ve had to stock up on sleeved shirts in order to avoid using tank tops. I love tank tops 🙁
No matter what I do -diet wise- my flabby arms stoically keep their mutant shape. I was about to give up all hope, when I stumbled upon this picture that I ended up showing to all my colleagues at work. Plot twist: they were shocked too!
So, this woman came up with an amazingly easy routine to help shape arms in 6 weeks only. I knew I needed to try it and I also blackmailed convinced my sister-in-law to try it with me.
The results are visible in as little as 2 weeks! I even started wearing strappy shirts, again. All you need is the heaviest weights you can handle and a fitness ball.
Tip: build your resistance, start with 2 sets of 8-12 repetitions per exercise. Work your way up to 15-25.
Ok, let’s commence:
1. Bent-Over Row Step I
Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.
2. Bent-Over Row Step II
Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.
tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.
3. Upright Row Step I
Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.
4. Upright Row Step II
Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.
tip: Keep your chin up and your belly button tucked in.
5. Chest Press on Ball Step I
Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.
6. Chest Press on Ball Step II
Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat.
tip: You will need to engage your core throughout the exercise to avoid falling off the ball.
7. Overhead Press on Ball Step I
Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.
8. Overhead Press on Ball Step II
Push the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.
tip: Keep your chin lifted slightly and your core stable.