You’ll have the right to roll up your sleeves and bare chiseled ballerina arms with this 20-minute routine.

ss_102184493Hot tip for spring training: You’ll soon be coveting “barre” arms. “Ballerinas have chiseled arms without unwanted bulk,” says Andrea Rogers, the founder of the newly opened Xtend Barre studio in Brooklyn. Rogers adds one-pound weights to dance-inspired movements for a little extra carving power.

Swimming

Targets shoulders

 

  • Stand with feet about shoulder-width apart, a dumbbell in each hand, arms out to sides with palms facing up and elbows slightly bent.
  • Rotate left arm and shoulder forward so palm faces behind you, then reverse motion back tostart.
  • Do 16 reps. Switch sides and repeat. Do 2 sets.
  • MAKE IT HARDER: Add a set. Rotate both arms at the same time until palms face behind you, reverse motion back to start and repeat. Do 15 reps.

Liftoff

Targets triceps

 

  • Stand with feet hip-width apart, a dumbbell in each hand. Bend knees slightly, hinge forward from hips and bring hands behind ears, palms facing forward and elbows pointing out to sides (as if doing sit-ups).
  • Straighten legs and rise on toes as you extend arms directly overhead, palms facing forward.
  • Return to hinged position and repeat.
  • Do 2 sets of 16 reps.

Waltzing

Targets shoulders and biceps

 

  • Stand in plié position with heels touching, toes turned out and knees slightly bent; with a dumbbell in each hand, extend arms overhead to form a V, palms facing out to sides.
  • Rotate left wrist inward, bending left elbow, and tap fingers to top of left shoulder. Reverse motion back to start.
  • Do 16 reps. Switch sides and repeat. Do 2 sets.
  • MAKE IT HARDER: Add a set. Rise up on toes and rotate arms in V position so palms face each other; rotate arms so that palms face outward again. Repeat. Do 8 to 16 reps.

Temperature

Targets shoulders, triceps, and biceps

 

  • Holding a dumbbell in each hand, stand in plié position with heels touching, toes turned out and knees slightly bent; extend arms out to sides, palms facing forward.
  • Bend left elbow to tap the back of left hand to forehead. Reverse motion back to start.
  • Do 16 reps. Switch sides and repeat. Do 2 sets.

Biceps X

Targets shoulders and biceps

 

  • Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand with arms out to sides; bend elbows so arms form a W, palms up.
  • Sweep bent arms to cross each other (right arm over left arm) in an X in front of collarbone, palms facing behind you.
  • Open arms to W position, repeat.
  • Do 2 sets of 16 reps.
  • MAKE IT HARDER: Add a set. After the last rep, keep arms crossed and pulse them up and down 1 inch. Do 16 reps.

Bent-Over Boxing

Targets shoulders, back, and triceps

 

  • Stand with feet close, holding a dumbbell in each hand. Bend knees and hinge forward from hips, keeping back straight.
  • Raise right arm forward, palm facing down, and extend left arm behind you with palm facing up (arms should form a straight line with upper body). Pulse arms up and down 1 inch 3 times.
  • Extend arms out to sides, palms facing down. Then switch sides, left arm forward (palm down) and right arm behind you (palm up), and repeat pulses to complete 1 rep.
  • Do 2 sets of 16 reps.

http://www.fitnessmagazine.com/workout/express/20-minute/barre-arm-exercises/#page=1

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