Thousands of Brits have put on a few pounds in lockdown.
Now that restrictions are easing and we’re moving closer to “normal” you may have decided you want to get back in shape.
One problematic area for many women is the arms.
Whether you call them “bingo wings”, “wobbly arms” or just your upper arms – it’s easy to lose definition.
If you want to snap them back to their pre-lockdown state then all you need is a few at-home exercises and some determination.
Daily Star Online spoke to Jemma Thomas, a personal trainer and founder of Jemma’s Health Hub, to find out the best tips for toning your underarms.
Jemma said: “Arms are the second most popular part of the body that I get asked about – after the tummy area!
“If you don’t feel confident in your arms it can be really restrictive as you might not want to wear sleeveless tops which is ridiculous because your arms do amazing things and you should embrace your body, whatever your shape or form!
“However, if you do want to strengthen that upper arm area I’ve got a list of exercises just for you, to give you that extra bit of confidence for the summer.”
(Image: @jemmas_health_hub)
She continued: “My first bit of advice is to invest in some weights.
“Start off at 2kg and then work up as time goes on.
“A lot of my members use 3kg and 4kg which is really quite tough.
“And if you can’t get out and buy weights right now, then just use a trusty can of veg or two!
“They weigh about 2kg normally and are the perfect shape to hold as you work out those biceps.”
Make sure you do a really good stretch of the arms before you work them out.
This will prevent injury or strain.
Do the following moves for two minutes each – 45 seconds of the move and 15 seconds of rest, then repeat.
Jemma gave us her at-home upper arms circuit exclusively below:
Exercise 1 – Weighted butt kickers
This is a great cardio move that I do at the start of my arm work out sessions to really get the blood pumping.
Make sure you pick up your weights and hold them by your chest while you bring your feet up at the back, kicking your butt with them.
Keep your shoulders back and down, engage your core and make sure you don’t hunch your shoulders up by your ears or lean forward.
The effort of holding the weights while you’re going at a fast pace, kicking your legs up will be enough to get the arm muscles going.
Exercise 2 – Bicep curl with a shoulder press
This is a static move where you keep your legs a little wider than hip width apart.
(Image: Getty Images/Caiaimage)
Sit down into a squat and hold your weights up in a bicep curl and twist at the top, raising the weights above your head so it becomes a shoulder press.
This is a slow move where you’re sat into a squat which is great for your shoulders, biceps and bum.
Exercise 3 – Weighted skiiers
This is where you sit down into a nice little squat and then jump from side to side, as if you’re skiing.
However, instead of ski poles you’ve got weights that you’re lifting up and down as you jump.
Keep those elbows into your body and engage your core as you’re hopping.
If you need to, step it through if jumping is too much, making sure you bring the weights up and down as you go.
(Image: Getty Images)
Exercise 4 – Side step with a punch
Sit down into a squat and as you bring one leg out to the left you bring your left arm out and punch to the front, while holding the weight.
From the side you are sat down into a little mini squat and you’re tapping out those hands in front.
Do it as quick as you can but make sure the weight stays at shoulder height.
Go as low as you can to help strengthen your bum too!
Exercise 5 – Tricep kick backs
This is a static move where you put your left leg forward and right leg back.
Make sure you have a nice wide base, hold those elbows close to your body and holding the weights, bring them back and forward.
(Image: Getty Images)
Make sure you don’t swing them – it is a controlled move where you pull your body back and forward with your shoulders down.
Do one with your left foot forward and one with your right foot forward.
Exercise 6 – Weighted star jumps
This is a brilliant cardio move where you just do a simple star jump over and over holding your 2kg or 3kg weights.
It’s exhausting but such good exercise for the whole body, particularly the arms!
Exercise 7 – Box push ups
Put your weights away and get down onto the floor for a box push up where you’re going to use your own body weight to strengthen your arms.
(Image: Getty Images)
Get into a box push up position where you’ve got your hands either side of your mat and your knees are on the floor.
Lower and lift your body, hinging from the knees, not from the hips or the shoulders.
Engage the core and push up for 45 seconds each session.
Exercise 8 – Cobras
If you’re a yoga fan you’ll know that this move is amazing for your triceps.
Stay on the floor in a push up position where your hands are close to your boobs and push away from the ground with your triceps.
Hands by your chest, long body down and roll up, hold it for a second – and roll back down.
Really think about those elbows.
If they’re not close into your body then your triceps aren’t doing the work.
But avoid this move if you don’t want to do any weight bearing on your wrists if they are weak for whatever reason.
Make sure you give yourself a real body scan when you’re doing any of these exercises in case anything feels stiff or sore and make sure you don’t push yourself if so!
Membership to Jemma’s Health Hub is £29 per month for 4 online work-out sessions a week. To sign up visit www.jemmashealthhub.com