Banish those bingo wings
Hi my name’s David Caldwel and I’m a celebrity personal trainer and nutritionist.
Each week, I’ll be helping you to get into shape with fitness tips, dietary advice and step-by-step exercises. Whether you’re a fitness-phobe or a gym bunny, it doesn’t matter! I can help. By adapting the techniques, reps and apparatus, whatever your ability, the exercises I suggest will definitely make a difference. You just need a little bit of dedication, motivation and hard work and, trust me, you WILL achieve your fitness goals.
So what are we waiting for? Let’s get fit!
This week, we’ll be focusing on your arms. With celebs including Michelle Obama, Madonna, Jennifer Lopez (and even Lorraine Kelly) flaunting fabulously toned arms it shows that whatever age you are, however many children you have, you don’t need to succumb to those dreaded bingo wings.
Here are some exercises that I do with my clients. They’re quick, effective, and can be done anywhere, at anytime. This makes them perfect for busy schedules so no excuses!
Alternating bicep curl
- Hold a pair of dumbbells by your sides.
- Keeping your upper arm close to your body, curl one dumbbell up to your shoulder.
- As you lower, do the same with the other arm.
- Repeat this fluidly.
TOP TIP: If you’re a beginner, start by using tins of baked beans rather than actual weights. They’re just as effective and will help you to master the technique whilst providing resistance. As you reach an intermediate or advanced level, these exercises will still be effective. However, you will need to increase your weights and reps accordingly to provide a workout to suit your capability.
Front raise
- Hold a pair of dumbbells in front of your thighs.
- Keeping a slight bend in the elbow, raise one dumbbell up in front of you to shoulder height.
- Lower and repeat with the other arm.
Shoulder press
- Hold a set of dumbbells with palms facing you at shoulder height.
- Push up to the ceiling as you rotate your palms to face away from you.
- Lower and repeat.
Lateral raise
- Hold a pair of dumbbells by your sides.
- Keeping arms slightly bent at the elbow, raise the dumbbells up and out to shoulder height.
- Lower and repeat.
Lying Extension
- Lying on your back. Hold a pair of dumbbells with your arms bent behind your ears
- Keeping your arms still, extend the dumbbells towards the ceiling.
- Lower and repeat.
NOTE: It’s very important to master the technique as a good technique with a lighter weight and fewer reps will be better than a bad technique using heavier weights.
Beginner: Try to do 2 sets of 8 reps for each exercise.
Intermediate: 3 sets of 10 reps for each exercise.
Advanced: 4 sets of 10 reps for each exercise.
After each exercise, take 20-30 seconds rest to help your muscles to recover. Don’t push yourself too much as, if you start too early, your arms will tire quicker so it will be counter productive.
Try to do these exercises daily and, if you start today, by Christmas your arms should have more muscle definition, be more toned and be ready to show off with pride in your gorgeous Christmas party dresses.
TOP TIP: Just because you’re eating healthily and exercising, it doesn’t mean that you can’t treat yourself. For a guilt free treat, try this tasty smoothie recipe. It’s full of natural ingredients, vitamins and best of all it’s only got 160cal. Enjoy!
Berry Banana Smoothie
- 225g Low fat strawberry strained yoghurt
- 115g Fresh/frozen raspberries
- 2 Ice cubes
- 1 Ripe banana (frozen)
- 2tsp honey
Put all ingredients into a blender and blend until smooth.
This mix also makes fantastic ice-lollies so, for a desert, try pouring the smoothie into an ice-lolly mould, adding a few pieces of the chopped fruit and freeze. It’s delicious!
Follow David on Twitter @NDC_Fitness
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