Tuesday, 20 May 2014

7 Great exercises for Shoulders and Upper arms.

Morning my sweets.
Upper arms is the second biggest problem women have when it comes to weight loss. Bloated tummy is the first, in case you were wondering. Funny enough, I think arm fat is easy to burn just like thigh fat, it all depends how much dedication you give it. Tummy fat on the other hand is a bit difficult because we carry it around in the mid section, we cant really fling or 'run' with it can we? Lol.

There are many great arm workouts out there, but I want to share 7 of them. I do at least 5 of these daily.  Yes i said daily because even after my 30 mins workout, i try to squeeze in 10 mins of arm routine. I love shaping my arms, i think it brings out the best of me when i take pics. If you dont have dumbbells, fill 2 small plastic  bottles with water or sand, or use 2 cans of baked beans. NO EXCUSES!!!

Lets work together to fight off the 'Turkey wing' and 'Xtian mother' arms. Lol

                                                   My before and after 'arm pic'

1. Push ups: (see pic above)

  • Start by resting on your palms on the floor, body needs to be straight and feet facing the floor.
  • Neck has to be neutral and head facing the floor.
  • Raise your entire body and bring back down. Make sure you don't bend or curve your back.
  • Modify this rougtine by resting your knees on the floor while at it.
  • Do 2 sets of 10

2. Triceps kick backs: I learnt this from billy blanks. (see pics above)
  • Bend your knees and place one leg forward
  • Hold a dumbbell in one hand (see pic above)
  • Raise the dumbbell back towards the sky as far as you can then bring back to the body
  • Bend at the elbow
  • make sure your elbow is close to the body.
  • Do 3 reps of 10 each time.

3. Dips: (see pic above)
I love this because i can do it anywhere. Since my trainer showed me this exercise last year, i fell in love because it works for the back of the arm.
  • Get a chair or bench or use the edge of your bed.
  • Make sure the chair is backed up against the wall.
  • You back the chair and squat with your palms placed at the edge of the it.
  • Make sure your back is very close to the chair. 
  • use your palms to lift yourself up till your legs are 90 degrees then go down again
  • Repeat gently and make sure your bum doesn't touch the floor.
  • Do 3 sets of 10 each time.

4. Shadow boxing: (See pic above)
Boxing is a growing trend for women because it works. I love it. With or without dumbbells.
  • Sit down a bit in the air
  • Raise your arms and box the air in front of you.
  • make sure to tighten your abs.
  • For upper cuts, bend your elbows and punch up and out up to eye level.

5. Bicep twists with weights: (see pic above)
  • Take one weight and hold in both hands.
  • Raise both arms up above your head
  • Bend down towards the shoulder.
  • from the shoulder point, raise both arms up to the head and bring down to the back again
  • Make sure your elbows are close to the head. 
  • This works for the biceps  (that's the flabby area we don't like)
  • Do 3 sets of 10 each time.

6. Arnold press: (with and without a curl)
This one is a bit tough, but it works the shoulders pretty good.
Without curl:
  • take a dumbbell in each hand and raise up above your head.
  • Bring to shoulder level and bring forward towards the face.
  • Take it back to the shoulder level and up again.
With curl: (see pic above)
  • Take dumbbells, raise up in the air
  • Bring to shoulder level
  • Bring arms down close to the body in front of you and press down
  • Bend elbows again, then raise to shoulder level  and back over the head.(see pic)
  • Do 3 sets of 10 each.

7. Arm swings: (see pic above)
This one looks easy but its very effective.
  •  Basically raise and straighten out both arms towards your side.
  • Swing in one direction.
  • Swing fast and tighten your abs.
  • Change direction after a rep
  • Do 2 sets, 1 min each time.
I hope i explained these exercises very well, if you really don't get it please check youtube. There are thousands of workout videos on there. Try and do at least 2 of these arm exercises daily, don't worry, your arms will not bulk up and become like that of 'Hulk'. The only way to tighten and shape the arms is by working them all the time as much as you can and eating right.  You will start seeing results as early as 7 days. Please don't go too heavy on the dumbbells. 1.5kg to 2.5kg is recommended. Work hard and you will see results. Have fun. God bless.


  1. I tried these workouts and the following day my arms were so painful. I hope to keep it up. Thanks.

    1. Sorry about the pain Ladi. Its normal. Keep trying, its not a must that u do all same day though. Congrats deary.

  2. i have developed those 'arms' and so much belly fat after baby number 2. i hope i can workout and lose the fat o....

    1. Hi Lady Z. There is no amount of fat that is unmeltable (if theres a word like dat) work on ur eating habit first them carry on from there. Take care.

  3. Very useful information, well done Cheliz.

  4. I just stumbled on this. I love your blog. I will share immediately. Thanks darl. **hugs**

    1. Thanks dear, pls do. Am grateful. By the way, I love your name, what does it mean. Take care.