Sculpted Arms

TOP: LULULEMON (old, super cute new style linked) | LEGGINGS: ATHLETA

Still working on my goal to keep fit through this holiday season. My main focus are my arms currently. I've always wanted to get them super defined, but it's hard and can get discouraging. In this post you'll learn about another technique to help sculpt and tone the backs of your arms.

Below are the steps for "One Weight Lifts" another exercise we do at the Bar Method... you may also know them as "Tricep Kickbacks/Lifts"

1. Stand in a lunge postion & hold onto the weight in the same hand as leg that is back.

2. Lift arm up to hip height

For this next steps there's a few things you could do which I demonstrate in the video below, but as pictured...

3. Bend elbow to 90degrees & re-straighten, or try tiny bend/stretches, or keep straight and lift up

Here's a demonstration of the 3 options you can perform:

Also, know that an actual weight is not needed if not available. You can use a water bottle or even better a wine bottle ;) Anything that is around to add a little something and that is comfortable to hold.

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Slim Tone Thighs

LEGGINGS: ATHLETA | SPORTS BRA: ATHLETA | TOP: LULULEMON (similar style linked)| SOCKS: SHASHI | EARRINGS: HENRI BENDEL |WATCH: APPLE

Try this exercise to tone your Thighs!

Leg Lifts are great to target your quadriceps and also your inner thighs. I know for me personally this is one of the regions I really have a hard time with slimming down. The best thing is that you can do these at home or while traveling. Simply find a counter top or the back of a chair to use for balance and do on the angle (as shown in the bottom 2 photos.)

TIPS:

Parallel Leg Lifts

1. Extend one leg forward, keep leg slightly bent

2. Lift leg to hip height or slightly lower even, as long as you feel it in your quad.

3. Keep leg lifted to desired height. Lift and Lower in 1" increments for about 20-30 reps.

4. Make sure to keep knee pointed straight up to ceiling

*Challenge:

If able come up onto releve (the ball of your standing foot) and pull away from the bar/counter ​

Turned Out

1. Start in a first position (wide V, toes out/heels together)

2. Do the same as above, only your knee should be turned out to the side

You can see more by clicking on the Fitness tab!

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Staying Fit this Holiday Season

LEGGINGS: ATHLETA | SPORTS BRA: ATHLETA | TOP: LULULEMON (similar style linked)| SOCKS: SHASHI | EARRINGS: HENRI BENDEL |WATCH: APPLE

I don't know about all of you, but keeping fit through the holidays to me feels like such a struggle. You have holiday parties, and family get togethers that you want to attend and enjoy, yet feel guilty after for indulging maybe as much as you did...

Well, I'm getting motivated & hope that more will join me!

Below are just a couple of exercises that we do in a Bar Method class & you are able to take these with you and do from home or in a hotel room. See more of the details below and on my fitness page.

Reverse Pushups:

Good to help tone and lengthen the back of your arm, known as your Tricep. Extend a leg for more of a challenge.

Leg Lifts:

Can be done parallel (knee pointed up to the ceiling) or turned out (knee rotated outwards). These will help target your Things toning your quadriceps and inner thighs. It also helps get into your abdominals which are used to help hold your leg up.

Detailed pix below...

*challenge: come on to releve (the ball of your standing foot) and pull away from the bar

Turned Out

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