Strengthen and tone arms with this easy at-home workout. All you need is a pair of dumbbells.
Words: Chantelle Pattemore
Did you know that once we hit 30, our muscle mass starts naturally declining at a rate of up to 8% per decade? Strength training is a fantastic way to help combat this decrease and offers a host of other benefits – including ‘reduced blood pressure, aches and pains, and cholesterol, as well as improved bone density,’ says Nicole Chapman, a qualified personal trainer and founder of online workout programme Power of Mum (nicolechapman.com).
Here, Nicole shares five of her go-to exercises to target this area. All you need is a pair of dumbbells (or a couple of filled water bottles). ‘Aim for ten reps of each exercise. Repeat the circuit two times, twice a week,’ she recommends.
Bicep curl
This move aids shoulder stability and can help make day-to-day tasks easier, explains Nicole.
‘Feet hip-width apart, stand with a slight bend in the knee, tuck your pelvis under, and keep your ribcage down,’ she says. ‘Keep your elbow pinned to the side of your body. Hold the dumbbells with your palms facing up, bend at the elbow and slowly curl the weights to shoulder level. Lower slowly to the start position.’
Pullovers
A fantastic multitasker, this exercise works the entire upper body – from arms and chest to back and core.
‘Lie on your back and bring your knees up to 90 degrees – this helps work your core and support your lower back,’ Nicole says. ‘Hold the weights with both hands in the middle. Start with your arms straight and above your chest, then extend your arms above your head, lowering the weights down to tap the floor behind you – or to your range of mobility. Exhale as you bring the weights back over your chest.’
Floor chest press
Exercises that simultaneously target both chest and back muscles improve posture and help support the spine to maintain alignment through the back and shoulders.
‘Seated on the floor, hold a dumbbell in each hand and rest one on each thigh. Slowly and controlled, roll flat onto your back and extend your arm so the weights are above your chest. Bend your knees, keep them hip-width apart, and plant your feet on the floor,’ Nicole explains. ‘Next, inhale and lower the weights towards the floor by bending at the elb
