Ladies, would you like to create a sleek, slender, curvy and completely feminine upper body? You are probably already following a cardio workout, but adding an upper body resistance workout is important to tighten and tone the lean muscles in your chest, shoulders, and arms. You can start using only your own bodyweight as resistance and add small dumbbells as you become stronger.
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1. Push Ups
Start with military style push ups for toning your chest, arms and shoulders. If you need to, perform your pushups while on your knees and gradually advance to supporting your weight on your toes. Perform at least 10 to 20 push ups each workout on alternating days and increase the number of repetitions once you have built strength and stamina.
2. Triceps Dips
Dips will help tighten and improve the size and shape of your arms, especially that area on the back of your upper arm. Sit on a sturdy chair or bench and place your hands behind you on the edge of the chair with your fingers pointing forward. Extend your legs out in front of you and slide your buttocks off the chair and bending your elbows, lower your butt towards the floor. Lower your body as far as you can and then straighten your elbows to raise your body up and back to the start position. Perform 2 to 3 sets of 10 to 12 repetitions.
If you have access to dumbbells at home or in the gym, try this simple upper body routine:
3. Bicep Curl
Hold a dumbbell in each hand with your palms facing inward and then rotate your arm until your palms face forward. Slowly lift the weight until your palm and the weight are at shoulder height. Slowly lower the dumbbell back to its original position and repeat. You can alternate left and right or curl both arms together. Repeat this exercise for 3 sets of 10-12 repetitions for each arm.
4. Triceps Extensions
Another great exercise for the back of your arm, hold a dumbbell in each hand with your arms straight above your head. Without moving your upper arms, bend at the elbows and slowly lower the weights down and behind your head. Now straighten your arms and raise the weights slowly back toward the ceiling. Repeat this exercise for 3 sets of 10-12 repetitions.
5. Shoulder Raises
Start with a dumbbell in each hand and your palms facing the front of your thighs. Keeping your arms straight, raise both weights until slightly above your shoulders, pause at the highest point and slowly lower your weights. Repeat for 3 sets of 10-12 repetitions. Now move the weights so that your palms are facing the outsides of your thighs and perform shoulder raises by lifting the weights to the sides. Again, for 3 sets of 10-12 repetitions. Shoulder raises are excellent exercises for toning and tightening your shoulders.
Conclusion:
To develop strong, lean and sexy shoulders, add these exercises three to four days each week and you will soon be wearing those sleeveless tops and tanks to show off your well-defined shoulders!
