How to Get Those Arms and Shoulders in Shape for Summer

Summer’s around the corner, which means it may soon be time to pack away your cardigans and get those arms out on display. However, if that fills you with thoughts of worry rather than wellness, fear not; we spoke to top fitness experts about how you can make your shoulders and arms more toned and fit.

 

According to fitness trainer Brad Schoenfeld, MS, CSCS,  ‘The shoulders are the most important muscle group of the upper body for appearance as well as function. Even if you have nice arms, you won’t look good if your shoulders are stooped.’ Much in the same way that shoulder pads help to balance you out, well-developed shoulders also give the illusion of a smaller waist. Your main shoulder muscles include three parts. ‘These include the posterior, medial, and anterior deltoid heads,’ explains Schoenfeld. Your workout should include exercises targeting all three.’ In order to do this, try doing the following three exercises three times per week. Aim for three to four 12-15 repetitions (reps) per set.

 

1. Overhead Shoulder Press: This move works your anterior deltoids. Wellness writer Linda Melone instructs, ‘Stand with 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 (think of goal posts), and palms facing forward. Press the dumbbells upward until arms are extended overhead. Slowly lower to the starting position and repeat.’

 

2. Lateral Raise: This is a good move for your lateral deltoids. ‘Stand with feet shoulder width apart, knees slightly bent, and grasp two dumbbells,’ says Melone. ‘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.’

 

3. Reverse Fly: Finally, this move targets your posterior deltoids. Melone details, ‘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.’

 

Once you’ve worked on your shoulders, it’s time to look at your arms and back. Exercise physiologist Pete McCall, MS, CSCS, spokesman for the American Council on Exercise, notes that pull-ups ‘work the back, forearms and biceps.’ However, if you’re not strong enough to lift your own body weight, here’s how to substitute seated pull-downs or seated rows, which work the same muscles:

 

1. Seated Pull-Down: ‘Attach tubing to upper part of a door hinge,’ Melone advises. ‘Sit tall on a stability ball or bench and grasp tubing handles. Keep feet flat on the floor and chest high as you pull elbows down and back, squeezing shoulder blades together. Pause and slowly return to starting position.’

 

2. Seated Row: This move works your back and biceps. Melone suggests, ‘Attach exercise tubing to a door hinge and sit tall on a bench or exercise ball, grasping handles in each hand, palms facing up. Keep chest high and shoulders down (avoid shrugging) as you pull the handles towards you (tubing should be at chest height). Pause when hands reach the sides of your chest, pause and slowly return to starting position. Keep palms facing up to work the biceps; palms down strengthens forearms.’

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Tone-Up: Exercises to Condition and Strengthen Your Body

Toning exercises are great for conditioning your muscles and improving your strength. Many people don’t realise that these exercises can also raise your metabolism by building muscle, so you could even burn more energy. There are also certain techniques you can use to prevent osteoporosis, release stress from the body, and tone up your whole body. These are some basic toning exercises to add to your workout for great results.

Overhead Shoulder Press

This exercise works the upper shoulder and upper back, as well as your main shoulder area. You’ll need some light weights, or a 20oz filled water bottle. If you don’t have either of these, an unopened soup can will work in the same way. Stand up straight with your knees slightly bent, placing your feet hip distance apart with your toes pointing forwards. Hold the weights at shoulder height with your palms facing forward, then exhale and slowly lift both arms upright past your ears and above your head, to a full arm extension. Inhale as you evenly lower your arms to the starting position, then repeat for a set of eight.

Bicep Curl

This works the mid upper arm and you’ll be able to use the same weights as you did in the previous exercise. Standing in the starting position, with your knees slightly bent and your toes facing forward, hold the weights in both hands, palms facing upward, with your elbows positioned next to the waist and rib cage. Position your arms so the weights are directly above the thighs and your elbows are slightly bent. Exhale as you lift both forearms upright to your shoulders, to a full bicep curl. Then inhale as your evenly and slowly lower both arms down to the starting position. Be sure to squeeze your bicep muscles as you lift down, rather than letting gravity do the work. Repeat the exercise for a set of eight.

Alternating Obliques Sit Up

This works your waist and side, and your abdominals. You don’t need anything more than a mat or towel to lie on to do this exercise, making it ideal to do anywhere. Lie on your back and bend your knees, placing both of your feet on the floor. Place your hands behind your ears, gently supporting your head but not holding or lifting your head up. Push your lower spine flat against the floor – if it helps, pretend there is a zip holding your lower spine to the floor. Slowly lift your shoulder off the floor, using your abdominal muscles – as you lift, imagine squeezing your belly button into your spine. Once you’ve lifted, twist to the left by angling your right shoulder and right elbow towards your left knee. Squeeze the left oblique muscles into your waist and side as you twist, then return to the centre lifting position. Exhale as your lift and complete the twist, then inhale as you slowly lower the shoulders back to the floor. Repeat for a set of eight, then repeat on the other side.

Squat

This works your buttocks, front upper thigh and mid rear thigh, and you don’t need any equipment – just your own body weight. Stand up straight with your feet placed hip distance apart and your shoulders even. Bend your elbows and hold both arms in a boxer position. Maintain proper back alignment, with your ears, shoulders and hips in a straight line, sit in a squat position by bending your knees and quadriceps muscles. Lower your body past the sitting position if you want a more advanced exercise, then balance your weight by pressing the weight through your heels rather than pushing into your toes. Inhale as you squat down, then exhale as you slowly stand back up.

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Stretching Techniques To Prepare Your Body For Exercise

If you’re planning on working out, stretching is vital – it prepares your body for exercise and improves flexibility. Your muscles will feel relaxed and warmed-up once you’ve stretched properly, and this will help you to avoid any injuries. You should take at least five to ten minutes to stretch before and after a workout, so that your muscles have chance to warm up and cool down effectively. Here are some stretching techniques for your upper, middle and lower body.

Upper Body

Your chest is often overlooked in terms of stretching, but it is the core of so many exercises. Begin by standing straight, with your knees slightly bent. Place your feet hip distance apart, making sure that your toes are pointing forward. Keep your shoulders even and place your arms behind your back. Clasp your hands together, extend your arms behind your back and hold this position. You’ll feel the stretch in your chest – inhale through your nose and exhale through your mouth. Hold this stretch for 30 seconds then release.

For your triceps, begin standing up straight with your knees slightly bent. Keep your toes pointing forward and your shoulders even as you complete this stretch. Bend your right arm at elbow joint and lift your arm next to your head – position your right fingers so they touch your shoulder blade area. Place your left arm across the top of your head, and then place your left hand on the right elbow joint to support your arm. Hold this stretch for 30 seconds, then repeat on the opposite side.

To stretch your upper back area, begin in the same standing position as previously used, and extend both of your arms, forming a 90-degree angle between your arms and body. Clasp your hands together, palms facing forward, and extend your arms in front of your body – hold this position. You should feel the stretch in the upper back – inhale through your nose and exhale through your mouth, holding for 30 seconds. You can also complete this in a sitting position.

Middle Body

To stretch the abdominal area, lie on your back with your head flat against the floor. Bend your knees and place both feet on the floor, then extend your arms to the left side of the body, keeping your arms in line with your shoulders. Drop both knees to the right side of your body, so that your body forms a Z shape. Hold this for 30 seconds.

To warm up your back, stand straight with your knees slightly bent. Place your feet hip distance apart, and keep your toes pointing forward. Place your hands on your thighs and slowly arch your back, rolling your shoulders and leaning forward. Hold this C shape position for around 30 seconds. Then slowly uncurl yourself and feel the stretch in your spine.

Lower Body

Lie on your back with your head flat against the floor. Bend your knees and place both feet on the floor, then straighten your right leg and point your toes – your leg should extend about two inches from the floor. Slowly raise your right leg towards the ceiling, keeping the leg straight, until your feel the stretch in your hamstring. Hold this for 30 seconds, then repeat with your left leg.

Standing up straight, place your feet hip distance apart. With your right foot, take a large step backwards to create a lunge position. Your entire body should be in a proper alignment with your shoulders, ears and hips to form a straight line. You’ll feel a stretch in your right upper calf and lower calf. Hold this stretch for 30 seconds, then repeat on the opposite side.

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