Marie Bladt
We spoke with coach Nathalie Errandonea-Mewes, creator of the NRG barrebody to find out which arm exercises are best for increasing strength and keeping them toned. Inspired by yoga, Pilates, and dance, these movements will strengthen your arm and back muscles, helping them develop correctly. The best part? You can do them at home on a gym mat while watching your favourite series.
5 easy exercises to tone your arms
1. Lateral Circles
Focus: deltoids and trapezius muscles
- Sit with legs crossed, back straight and abs engaged.
- Raise your arms straight out to the sides, palms facing the floor.
- Make circular movements, as if you were drawing tennis balls with your arms.
- Repeat 2 sets of 50 circular movements.
2. Triceps and trapezius muscles
Focus: triceps and trapezius muscles
- Sit with legs crossed, back straight and abdominals engaged.
- Raise your arms to your sides, in a second ballet position, with shoulders low, elbows supported and palms facing inwards.
- Push your arms towards the back in a round shape and try to touch your fingers together.
- Then return with your arms at your sides in the second position.
- Repeat this movement 50 times.
3. Swan wings
Focus: deltoids, trapezius muscles and biceps
- Sit with legs crossed, back straight and abdominals engaged.
- Raise your arms straight out to the sides, palms facing the floor.
- Bend your elbows slightly, then extend your arms in continuous movements like the wings of a swan trying to fly away.
- Repeat 2 sets of 50 movements.
4. Chest presses
- Sit cross-legged, back straight, abs engaged.
- Raise your arms by your sides, then bend your elbows with your hands extended and your fingers pointing to the ceiling.
- Bring your arms back in front of you, then reopen your elbows at your sides.
- As you open your elbows to the sides, try to squeeze your shoulder blades together.
- Repeat 2 sets of 50 movements.
5. Shoulder Presses
- Sit with legs crossed, back straight and abs engaged.
- Raise your arms by your sides, then bend your elbows with your hands extended and fingers pointing to the ceiling.
- Extend your arms towards the ceiling, cross your handles, and then bend your elbows to the sides.
- Repeat 2 sets of 50 movements.
These arm exercises are to be repeated at least once a week to build up your strength quickly.
This article first appeared on Vogue.fr
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How to lose abdominal fat—the best exercises to try, according to experts
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