- Weight Loss
- Sex & Relationships
- Women in Sport
- Life & Features
Who wouldn’t like stronger, more sculpted arms (with the possible exception of Madonna)? Problem is, women often neglect their upper body in workouts, focusing on their stomach, legs or bum. The solution: working your arms at the same time as other muscle groups. See, just like successful relationships where partners bring out the best in each other, certain exercises are more effective when paired up than when done alone. “Doing two moves at the same time – each targeting an opposing or unrelated muscle group – allows you to train harder without exhausting a single group too quickly,” says trainer Katrina Hodgson, who created the plan for this arm workout. “This method also boosts total-body tone and helps sidestep muscular imbalances that can lead to injuries.” The best part: you’ll be out of the gym in half the time. Really, what’s not to love?
Complete this 20-minute circuit three times a week on non-consecutive days. All you need is a pair of dumbbells (try 1-4kg) and a fitness ball. Go from one exercise to the next without resting in between. When you’ve completed all eight moves, rest for one to two minutes, then repeat the circuit three more times. (If you’re really in a pinch, just do as many sets as you can.)
DOWNLOAD AND GO! Take this arm workout with you - click here to download
FITNESS BALL TRICEPS EXTENSION
TARGETS triceps, core, glutes and hamstrings
Hold a dumbbell in each hand and lie with your upper back resting on a fitness ball; raise your hips so your body forms a straight line from knees to shoulders. Extend the dumbbells directly over your head with arms straight and palms facing each other. Push your weight into your heels to keep your hips lifted and glutes engaged throughout the move. This is the starting position. Without moving your upper arms, slowly bend your elbows and lower the dumbbells until your forearms are beyond parallel to the floor. Straighten your elbows to return to start. That’s one rep. Do 15 to 20.
Photo by Women's Health May 4, 2011