ARMED AND FABULOUS – Tank Top Ready!
(It’s not as painful as it looks…PROMISE!)
Nothing shows off a toned upper body and arms like a tank top – and we’re talking for BOTH men and women! Firm shoulders, arms, and upper-back muscles take center stage the moment tank top season hits! So if you’re sweating up a storm hiding in long sleeves to avoid exposure, fear not, here’s how you can make your shoulders and arms more toned and fit with 5 moves in just 10 minutes!
Here’s a little background knowledge. Shoulders are the most important muscle group of the upper body for appearance as well as function. Well-developed shoulders also give the illusion of a smaller waist, like built-in shoulder pads! The main shoulder muscles include 3 parts – therefore your workout should target all of them!
Do 1 minute of each exercise, and then repeat, for a total of a 10 minute workout. Use enough weight so that it’s a challenge to do 12 to 15 reps, but you can still maintain good form.
-Dumbbell Row Pushup: Taking pushups to a whole new level! Drop squat to the floor so that the dumbbells are touching about shoulder to hip width apart. Kick your legs back to a push-up position and perform a push-up. From the push-up position perform a one-arm dumbbell row with your right arm while supporting your weight with your left arm and slightly widened feet. Perform another push-up, and one-arm row with the left arm. Repeat
-Overhead Shoulder Press (works the anterior deltoids): feet shoulder width apart, knees slightly bent, and hold onto dumbbells. Position dumbbells at each side of shoulders, with elbows bent at a right angle, hands stacked above your wrists, and palms facing forward. Press the dumbbells upward until arms are extended overhead. Slowly lower to the starting position and repeat
-Dumbbell Side Raise & Hold (works the lateral deltoids): Stand with feet shoulder width apart, knees slightly bent, and grasp two dumbbells. Move dumbbells to the front of your thighs, with palms facing each other. Slightly bend the elbows and raise dumbbells up and out to the sides until parallel to the floor. Your pinkie should be higher than your thumb. Hold for 1 minute. As a progression, you can bend your elbows until you can complete the full movement.
-Plank-Ups (works the core, shoulders, chest, and triceps): Lie face-down on the floor and support yourself on forearms and the balls of your feet, legs straight. Keep abdominals braced and back flat. “Walk” up onto one hand and then the other, so you end up in a push-up position. Walk back down onto your forearms. Keep your body stable and avoid rocking side to side. *Can also be done on a ball for more of a challenge
-Reverse Fly (works the posterior deltoids): Grasp two dumbbells and stand with feet shoulder width apart and knees slightly bent. Bend forward at the waist until your back is parallel to the floor (keep knees bent); keep elbows slightly bent with arms towards the floor, palms and dumbbells facing each other. In this bent-over position, raise dumbbells up and out to the sides, moving from the shoulders only, until arms are parallel to the floor at approximately shoulder level. Lower to starting position and repeat.
*What to throw in an extra minute of exercise? If you’re in a gym – pull-up bars work GREAT!
After all this hard work to get tank top toned, keep in mind that in order to bring out muscle tone you must keep your body fat in check. To see even more results add in cardio with your strength training. Definition is usually the result of burning fat!