Body

Shape your arms

Cristina Castillo works as a Personal Trainer and Health Coach in Stockholm. Her main focus is strength training and she will share workout tips with Best of You every month. These workouts don’t require any equipment or gym membership. You can read more about Cristina here.


Having lean and strong arms is something many women crave. But many women are also afraid to look bulky if they train arms. These exercises definitely won’t turn you into the incredible Hulk, but they will give you that toned and firm look you’re after.

Do every exercise for one minute and then immediately switch to the next exercise. When you’ve completed all five exercises you’ve been active for 5 consecutive minutes! Take 1-2 minutes to rest a bit and then repeat 4 times.

Psst; if you want to add some cardio you can jump in place for a minute between every exercise.

ARM CIRCLES
arm-circle-ready

1. Lay down on your belly and raise your upper body as much as you can from the ground.

2. Start with your arms straight forward above the ground.

3. Slowly move your arms in a big circle so that your hands meet above your bum and repeat. Make sure you always keep your arms straight and above the ground.
Heavier version: Hold something that weighs a bit, e.g. your water bottle.

PUSH UPS
push-up-ready

1. Place your hands slightly below and on the outside of your shoulders. Hold your body in a plank position with straight arms and abs tight.

2. Lower your body until your chest is about a fist from the ground.

3. Tighten your abs and push yourself up to straight arms again.

NARROW PUSH UPS
narrow-push-ups-ready

1. Stay in plank position, but move your hands close to the side of your body with straight arms and abs tight.

2. Lower your body until your chest is about a fist from the ground.

3. Tighten your abs and push yourself up to straight arms again.

COMMANDO
commando-ready

1. Place your hands slightly below and on the outside of your shoulders. Hold your body in a plank position with straight arms and abs tight.

2. Lower yourself to your elbows one arm at a time.

3. Tighten your abs and push yourself up to straight arms again, one arm at a time.

DIPS
heavy-dips-ready

1. Place your hands on the bench behind you, keep them as close to your sides as possible.

2. Your feet should be as far away from the bench as possible with your legs straight.

3. Tighten your abs and lower yourself down to at least a 90 degree angle, with your elbows pointing straight backwards.

Easier version: Place your feet closer to the bench.
easy-dips-ready


By: Personal Trainer Cristina Castillo / Photos: Henriette Danielsen

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3 Comments

  • Reply
    Christina Danielsen
    July 5, 2016 at 7:02 am

    🙂 Good moves 🙂

    • Reply
      Best of You
      July 5, 2016 at 9:06 am

      🙂

  • Reply
    Summer active – Best of You
    July 7, 2016 at 10:54 am

    […] I haven’t been much to the gym lately, but who can blame me! The sun is shining and after countless hours in front of the computer each day, it’s more tempting being active outdoors! I powerwalk every day now, in addition to doing some yoga now and then, and that works for me! But I still wanna get in some strength, so this weekend I will do personal trainer Cristina Castillo’s latest workout; Shape your arms. […]

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