Get slimmer and trimmer arms with these easy, but effective at-home exercises
NO gym needed!
Fed up of hiding in baggy jumpers? Our plan will have you waving goodbye to long sleeves and saying hello to strappy dresses and fitted tops in time for the party season.
Our bingo-wing-bashing exercises target biceps, triceps and shoulders, for a total tone-up. ‘These moves tone your arms and increase bone density,’ explains personal trainer Zanna Van Dijk. Building bone strength is vital during the menopause, while stronger arm muscles keep us balanced and independent. Anyone can do them, no matter how fit you are.
‘As you progress, increase the weight,’ says Zanna. ‘When you no longer struggle to complete the last rep, that’s when you level up.’ There’s no need for a gym membership and you don’t need any fancy equipment, as household items work just as well as dumbbells. Use bags of sugar if you want to add light weights (1-2kg), and bottles filled with water as you get stronger (2kg+). It’s time to give flabby arms the cold shoulder...
5 simple moves for stronger arms
1 Double arm bicep curl
Hold a weight in each hand at arm’s length. Keep elbows in and palms facing in. With upper arms still, raise weights to shoulder level and rotate wrists until palms face you. Pause then lower. Do three sets of 8-10 reps.
2 Front and side weight raise
Hold a weight in each hand. With knees soft and elbows bent slightly, lift both weights in front of you to shoulder height, then lower back down. Raise the weights out sideways to shoulder height and lower slowly. Count front and side movement as one rep. Aim for three sets of 8-10 reps.
3 Plank transfer
Rest your weight on your forearms and the balls of your feet. Straighten your right arm so you’re resting on your right palm and left forearm. Then lift up onto your left palm. Lower your right arm down again, then lower your left arm. Aim for three sets of 6-8 reps.
4 Tricep dip
Rest the heels of your hands on the edge of a chair seat and bend your
