Singlets For Summer! The Moves to Master for Toned Arms
According to Ben Lucas and Kate Kendall of Sydney’s Flow Athletic, the secret to sculpted arms is a balanced mix of weight training and yoga. The key word there? Balance. “Both principles tone muscles, build strength and promote a lean, defined physique but together—they’re even more powerful,” says Kendall.
If you’re not a regular yogi, you may be surprised at how effective incorporating a few yoga moves can be in targeting the whole body as you focus on your arms. You can expect increased abdominal activation as well as an improvement in the way you breathe throughout your workout. In other words: You’ll get more bang for your buck.
We hit up Lucas and Kendall for an exclusive arm-toning program using principles from both training styles, and boy did they deliver. Good form and proper timing are essential in getting the most out of the following workout, as Kendall explains: “Do the repetitions slowly, counting two seconds up and two seconds down, so that each move takes around a minute to complete.”
This circuit is made up of five moves (of 15 reps each) designed to be repeated three times. (It should take approximately 20 minutes in total.) Keep reading for the moves to master for toned arms!
1. Start the move in plank position with your arms and body straight. (The shoulders should be over the wrists and abdominals engaged.)
2. Bend at the elbows, and, keeping them in line with the body, exhale for two seconds as you slowly lower down to just above the floor.
3. Inhale and lift your body up again slowly, so that you come back to the plank position with arms straight. Repeat 15 times.
Chair Pose Shoulder Presses
1. Pick up your weights and stand with your feet together, big toes touching with heels slightly apart, and arms by your sides.
2. Exhale and bend your knees, sitting back into an invisible “chair” and take the thighs as close to parallel (to the floor) as possible.
3. Pull your shoulder blades back and take your tailbone down to the floor.
4. Holding a weight in each hand, raise arms so your biceps are parallel to the floor and your forearms are at right angles with your palms facing forward.
5. Raise arms slowly over your head so that the weights just touch. Slowly lower them back to the starting position. Repeat 15 times.
Warrior Lunge with Dumbbell Raises
1. Stand in a forward facing lunge position with your legs about three foot-distances apart. (Your right leg should be facing forward with your knee bent at a right angle and thigh is parallel to the floor.) Angle your left foot outward at a 45 degree angle, and hold a weight in each hand.
2. Keeping your torso and neck high, core switched on, and arms straight, slowly raise arms out to each side with palms facing down. Once they reach shoulder height and form a T, slowly lower them back to the starting position.
3. Do your 15 repetitions, then alternate legs on the next circuit.
Warrior Lunge with Bicep Curls
1. Stand in the same position as in move #3, but turn your hips and torso to the left so you’re facing the side with your arms out and forming a T-shape.
2. Press into the feet, keeping legs strong and pushing the thighs away from each other. Sink the hips down and reach the crown of your head upwards to lengthen the spine. Relax the shoulders down and back, pressing your chest forward.
3. Holding your weights, do a bicep curl on each side, counting two seconds in and two seconds back out. Repeat 15 times.
Crescent Lunge with Shoulder Presses
1. Again, stand in a similar position to move #3 but this time with your back leg on the ball of the foot and with a slight bend in the left leg. Ensure your shoulders and hips are square and in line.
2. Holding your weights, raise your arms straight up so they are directly in line with the body and your palms are facing inward to each other.
3. Bending your elbows, slowly drop your hands back behind your head and your feel your triceps switch on.
4. Raise them back to the overhead starting position and repeat 15 times.
Don't have weights at home? We like Celsius' 3kg Neoprene Dipped Dumbells ($15).
Opening photo: Getty.
Will you be trying this workout? Share your go-to moves for strong and toned arms in the comments below.