There’s nothing like having a sexy and toned upper body to show off those beautiful strapless wedding dresses.

Doing resistance training is the way to go if you want a nice toned upper body (back, shoulders and arms).  But, before I go into details about the exercises you can do to help you tone your upper body let me tell you this quick story.

Three years ago, I helped a good friend of mine get in shape for her wedding.  She was going to wear a gorgeous strapless wedding dress exposing her back, shoulders and arms so naturally she was very concerned about how she was going to look.  I had three months to help her get in shape for her wedding.

I have to give her credit.  She was very disciplined and focused during those three months.  She never complained once, not even when I was pushing her like a drill Sargent.

When the day of her wedding came, and I saw her coming out wearing that beautiful low cut dress, I almost cried.  She looked beautiful.  I was very proud of her because she accomplishment her fitness goal.

My friend was so happy with her results that she wrote me a short testimonial, which I would like to share with you.  One of the greatest rewards for me as a personal trainer is hearing from my clients about how their training changed their lives in a positive way.  Below is her short testimonial:

“I came to Aimee about three months before my wedding because I was feeling awfully self-conscious about the lack of tone in my arms and my back.

I was determined to change my appearance, but I knew that I lacked the motivation and the knowledge to tone my body on my own. Aimee gladly took me under her wing and totally busted my butt! In the sweetest way possible!”

Laureen  S. – Arlington, Ma

OK, now let’s get more into details about the exercises I used to help my friend tone her upper body. Just so you know, these exercises are not just for soon to be brides, but also for any woman wanting a sexy and toned upper body.

Since this was a personal training session and she had a deadline of three months to meet her fitness goal, I trained her for an hour, three times a week.  You don’t have to follow this schedule,  especially if you don’t have a deadline.  You can train for 15 minutes to 30 minutes,  two times a week, but try to do three times a week if you can.

For these exercises, you will be using a resistance bands and a 5lbs to 8lbs dumbbell. By the way, the resistance band is an amazing piece of equipment if you want to tone your body.  You can use it to do curls, shoulder presses, squats and many more exercises.  It’s portable so you can take it anywhere with you (great if you travel a lot).  I use resistance bands a lot when I’m training my clients.

Ok, here we go!

OVERHEAD TRICEP EXTENSIONS:
muscle group worked: Triceps

1. Anchor your resistance band to a door, furniture or, in this case, a fence (Picture A).
2. Then turn your back to it and bring your arms above your head and bend your arms.
3. Then place one foot in front of the other (as performing a lunge), shoulder width apart.

 

1. Then slowly extend your arms all the way up by pulling on the bands (do not lock your elbows).   It should take you about 3 seconds to extend the band all the way up. Hold it for 1 second and then back to the starting position.
2. Repeat 10 to 12 times.

If you are just starting out, perform this exercises just one time (meaning 1 set of 10-12 repetitions).  After three weeks increase to 2 sets (10 to 12 reps) and work your way up to 3 sets.  If you’re more experienced, you can right away start out doing 3 sets.

 

DUMB-BELL TRICEP EXTENSIONS:
Muscle group worked: Triceps

1. Starting with your left foot in front, stand in a lunge position.
2. Place your left hand on your left knee.
3. Keep your back straight and bring your right arm to an L position, as shown in Picture C.  Keep your right arm close to your torso.
4. Use a 5-8lbs dumbbell depending on your fitness level.

1. Then slowly push your arm all the way back.
2. Hold it for 2 seconds (you should feel some tension on your triceps).
3. Slowly bring your arm back to the starting position.
4. Repeat 10 – 12 times. Then switch to other arm and other foot.

If you are just starting out, perform this exercises just one time (meaning 1 set of 10-12 repetitions).  After 3 weeks increase to 2 sets (10 to 12 reps) and work your way up to 3 sets.  If you’re more experienced, you can right away start out  doing 3 sets.

 

STANDING ROWS:
Muscle group worked: back

1. Anchor your resistance band to a door, furniture, or in this case, a fence (Picture E).
2. Hold the band by it handles and move back until there is tension in the band.
3. Feet shoulder width apart and back straight.

1. Slowly pull in the handles,  all the way to your sides.
2. Hold it for 2 seconds.
3. Slowly bring the handles back to the starting position.
4. Repeat 10 – 12 times.

If you are just starting out, perform this exercises just one time (meaning 1 set of 10-12 repetitions).  After 3 weeks increase to 2 sets (10 to 12 reps) and work your way up to 3 sets.  If you’re more experienced, you can right away start out  doing 3 sets.

 

LATERAL RAISES:
Muscle group worked: Shoulders

1. Hold dumbbells by your side, palms facing in (see Picture G).
2. Back straight.

1. Slowly lift the dumbbells.
2. Stop when your arms are parallel to the floor. Hold for 2 seconds
3. Slowly lower the dumbbells back down to the starting position.
4. Repeat 10 to 12 times.

If you are just starting out, perform this exercises just one time (meaning 1 set of 10-12 repetitions).  After 3 weeks increase to 2 sets (10 to 12 reps) and work your way up to 3 sets.  If you’re more experienced, you can right away start out doing 3 sets.

 

FRONTAL RAISES:
Muscle group worked:  shoulders

1. Hold dumbbells by your front, palms facing in (see Picture I).
2. Back straight.

1. Slowly lift the dumbbells up to your shoulder area. Elbows up.
2. Hold it for 2 seconds.
3. Slowly lower the dumbbells back down to the  starting position.
4. Repeat 10 to 12 times.

If you are just starting out, perform this exercises just one time (meaning 1 set of 10-12 repetitions).  After 3 weeks increase to 2 sets (10 to 12 reps) and work your way up to 3 sets.  If you’re more experienced, you can right away start out  doing 3 sets.

 

WHERE TO PURCHASE THE RESISTANCE BAND AND DUMBBELLS

If you do not already have the resistant bands and dumbbells,  you can buy them at any local sporting goods store or major brand store. You can even try Craigslist and get them used and maybe even save some money.

If you don’t want to be bothered with all the walking and searching around, you can purchase them online.  I get most of my fitness equipment from an online fitness company called Power-Systems. The resistance bands and dumbbells are available for purchase at this online fitness store.

Now the most important thing to do after you read this article is to take action. Anything is possible, all you have to do is just take that first step.

To your success,
Aimee

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