I’m always up for a funny story, so let’s start with one I have permission to tell. There was a client that I had that told me when we first started working together that she didn’t want “bingo arms”.
Allow me to say, I had no clue what she was talking about.
So, I said, okay, well! Can you tell me exactly what you mean by bingo arms?
To which she replied, “you know the game Bingo? Grandmas play bingo and when they yell ‘bingo!’ and wave, their arms flap about.”
My face probably was a mixture of “is this okay to laugh at?” and “Oh my gosh. I know exactly what she’s talking about but I literally don’t know how to respond.”
So! I chuckled and said, okay, we can work on that.
Now! Moving ahead from that story, there are few things that sexier on a person than having strong arms.
I’m totally serious so go with me here.
A man having nice and strong arms and a woman having lean strong arms with the shoulder caps?
Yes’m. That’s killer right there.
But, the question is, how do you get said shoulder caps? And I can hear what you’re thinking right now, mama. You’re thinking something to the affect of “I’m a mama, I’ll never get my body back, let alone strong and toned up arms.”
To which I say, poppycock.
When I started this journey 3 years ago and in that 3 years have become a coach with 4 different licenses, I never would have dreamed I’d be where I am today.
I have a son and run my own business. Talk about having minimal time! If I can do it, you can do it. Believe me.
It takes time, effort, commitment and a plan.
But today, we’re focusing on some great arm accessory exercises.
Before we get into specific exercises, building real upper body strength will not come just from isolated movements.
I’m a firm believer in mixing compound movements with isolation movements. The focus on compound movements is a completely different post all together. Just keep in mind that these exercises are like the icing on a great cake.
The cake would be considered your compound movements while the icing is your accessory movements like the ones I’m going to show you today. Each exercise will have their own video and then you can see the entire video compilation at the end.
All of these exercises are in a standing position so keep in mind these things:
- Your feet should be shoulder width apart
- Toes should be pointing forward
- Knees should be slightly bent. Here’s what that doesn’t mean – that doesn’t mean that you’re going to be in a partial squat where your quads are going to be on fire. This simply means to not have your knees locked out
- Keep your core engaged. To keep your core engaged, this means pulling your muscles in and towards each other. This doesn’t mean that you just suck your belly button back towards your spine. Think of contracting your muscles in towards the middle where your belly button is
- Don’t sway! A small sway of the body is natural when doing just about any movement. However, when that sway becomes a large sway, there is the possibility of back injury. If you are swaying too much, lower the weight you’re using.
Ultimate Shoulder Workout – Lateral DB Raises
Ultimate Shoulder Workout – Upright BB Row
Ultimate Shoulder Workout – OH Shoulder Press (DB or BB)
Ultimate Shoulder Workout – Arnold Press
Ultimate Shoulder Workout – Steering Wheel
Ultimate Shoulder Workout – DB Front Raise
Ultimate Shoulder Workout – Single DB OH Press
Ultimate Shoulder Workout – Front to Lateral Raise
Ultimate Shoulder Workout – Lateral to Front Raise
What you’re probably noticing is that there isn’t really anything ‘sexy’ about these exercises. These exercises are very straight forward and all around ‘basic’.
9 Shoulder Exercises Compilation
The process of getting your body to a place where you feel sexy in your skin isn’t sexy. Make sense?
All these fancy exercises that you see your favorite Instagram influencer doing probably aren’t necessary for one; and for two, I can’t tell you how many times I’ve seen them doing the exercise wrong to begin with.
It’s frightening actually.
Make sure you know who you’re getting your fitness information and tips from. Because chances are, your favorite IG person with a crap ton of followers doesn’t have a license for telling you the things they’re telling you. #truestory
A perfect example is that I saw a gal on the Gram who had over 1M followers [I don’t remember who it was] and she told her followers that if they run while bent over on a treadmill, it would work their glutes better.
To be perfectly honest, I was frightened. Because I was afraid she was going to fall on the treadmill.
No, I’m not trying to talk bad about her. She’s a fellow woman business owner and I support my boss ladies.
What I am saying is that her information was completely wrong and quite frankly, it was dangerous. I can say such things because one of my licenses is being a certified running coach.
Back to my original point – there are ways to spice up your boring gym routine that won’t get in the way of you obtaining the goals that you so desparately want to achieve.
Remember when I said that I’ve been in your shoes? I have.
And the process of me going from Picture A to Picture B was not a ‘sexy’ journey.
I didn’t do any crazy weird exercises and I sure didn’t drink any weird teas that claim to burn fat. The process was diet periodization and a solid workout routine.
That’s it. Want to know my blueprint for creating goals that you can achieve? Throw in your email below and I’ll send it to you for free. Don’t worry, I won’t spam you. I’ll send you some free stuff over the next few days and then after that, I’ll send you a weekly newsletter on Fridays with fit tips and encouragement.
Bottom line? I believe in you and you can totally reach your goals that you’re wanting to reach. It’s never too late, mama.