Spring has sprung. And with it, the joys of cherry blossom, fluffy lambs and… sleeveless dresses?
Back in 2010, a survey suggested that 75 per cent of British women disliked their upper arms more than any other part of their body. The problem here, it goes without saying, very much does NOT lie with women or their arms. Still, since we don’t have time to unpick centuries of social attitudes (too busy carrying the domestic load) perhaps it is wise to focus on practical means through which we can all feel more positive and powerful.
Exercise is one good way, and Trinny Woodall, British beauty entrepreneur, businesswoman, and the founder of cosmetics brand Trinny London, has shared exactly what she does to keep her arms strong, sculpted and very much toned enough to tackle sleeveless dresses.
In a recent Instagram video she shared a routine she does with personal trainer Nathalie Hayward dubbed ‘a 15-minute, everything-arms workout’. ‘This is one of my favourite ways to set the tone for a busy day,’ she shared, ‘whether you’re new to working out, easing your way back into movement, or just short on time.’ Here’s what it looks like.
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Bicep curls
Having warmed up, Trinny starts off with bicep curls while holding dumbbells, to work some bigger muscle groups. She does 12 reps, alternating sides (so six with each arm). Standing straight with a weight in each hand, keep your upper arms still beside you and, bending at the elbow, raise your left weight up, directly up to your shoulder. Lower with control. Then repeat on the other side.
Reverse fly
Next, with a slight bend in your knees, hinge at the waist, sending your bodyweight back, with your arms down in front of you, explains Nathalie: ‘exhale and open your arms out to the side, with your arms ever so slightly bent. You want to think about pulling the shoulders down and really opening out those arms.’
Overhead press
Stand with your legs shoulder width apart, palms turned forwards, with a 90 degree angle at your elbow. Exhale and push one arm up towards the sky, inhale as you lower it back to 90 degrees. Then swap to the other arm. Don’t forget to engage your core!
Lying tricep extensions
Trinny uses two 5-kilo dumbbells for these. Lying on your back, with your knees bent, lift your arms straight up to the sky. Keeping your upper arms at a 90-degree angle to the floor, gently lower the dumbbells towards the floor beside your ears. Then – with control – raise your arms back up, squeezing the backs of your arms. Don’t forget to breathe!
Plank
When you’re in plank ‘you’ve going to be working the shoulders and chest and triceps,’ explains Nathalie. Start by holding it for 20 seconds, and gradually build to a minute as you get stronger.
Renegade row
Take two heavy dumbbells if you have them (or lighter ones to master the technique if you’re new to it). In all fours, exhale as you pull your left arm up in a right angle towards the left hip. Lower, then repeat on the other side.
Lateral raises
Using slightly light dumbbells in each hand, stand up straight, with your hips and chin tucked in and your shoulders back in order to lengthen the back of your neck. On an exhale, lift both your arms to a 90 degree angle to the floor (keeping a slight bend in them). Inhale as you lower. Repeat.
And finally…
Stretch! Simple.
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