Easy exercise fitness workout sexy back arms shoulder top dress confidence EMBED
Photo: 123rf.com

If you avoid off-the-shoulder tops (they’re all the rage now!) or strappy dresses because of flabby arms and unsightly shoulders, here are three exercise moves you can do.

1. Bicep curls and shoulder press

Works arms and shoulders

(You will need: Two 1kg weights)

Stand with feet shoulder-width apart and hold a rice bag in each hand. Keep arms close to torso and elbows fully bent. Rotate wrists to face outwards while extending arms above head and do the reverse to return to the starting position. Do three sets of 10-12 lifts on each side.

Tip! Remember to squeeze the shoulder blades (by pushing your shoulders back and down) as well as tighten your abs throughout.

 

Also read: 2 easy exercises to do at home to get thinner legs

 

2. Triceps Extensions

Works arms

(You will need: Two 1kg weights)

Sit on chair with feet slightly apart and a rice bag in each hand. Keep arms close to torso and elbows bent. Lean forward so upper body forms a near 90degree angle with chair back. Straighten arms and swing rice bags backwards before returning to the starting position. Ensure arms are aligned with upper body at all times. Do three sets of 10-12 extensions on each side.

Tip! As above, remember to squeeze the shoulder blades and tighten your abs. Designed by Vivafit, these exercises also help to improve your posture.

 

Also read: 5 easy tips to get a flat stomach

 

3. Back & Shoulder Exercise with Band

Works shoulders and back

(You will need: A stretch band)

Sit up tall with legs crossed and hold band loosely in front of you with palms facing up, elbows tucked by your sides. Keeping shoulders and neck relaxed, pull in stomach as you inhale [shown]. With elbows slightly bent, extend arms outwards as you exhale. Do not round shoulders, and keep abdominals lifted and neck relaxed [shown]. Return to the starting position upon inhalation. Do 15 reps thrice weekly.

Created and demonstrated by Claudel Kuek, pilates director of Powermoves Pilates in the Park, this exercise specifically targets the trapezius, rhomboids and deltoids muscles.

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Photos: Shape

This story was originally published on Shape.com.sg.