How to Get Madonna’s Arms
Your ticket to the gun show
It’s that time of year again! The beautiful spring weather is finally here. Time for strapless sundresses, tank tops, and bikinis…pretty much any outfit means bare arms. You don’t need a gym membership or complicated equipment to tone up your arms. Follow these five simple tips for slender, powerful, defined feminine arms like Madonna, courtesy of celebrity fitness trainer Genevieve Boulanger of GXB Yoga Pilates studio, who has toned and trimmed Madonna herself, in addition to Star Jones and Mary-Louise Parker.
Modify and intensify your chaturanga. Start lying on your stomach. Align your palms at the sides of your body on the same plane as your nipples. Dive the center of your chest to the mat, chin and buttocks lifted up. Think caterpillar! Draw the shoulders to the back of the body so you feel as if you are cracking a walnut between the back tips of your shoulder blades. Hug your elbows close to the ribcage. From there, push straight up and down 10 times. Repeat 3-5 times.
Rows. Bend the torso so you create a 90-degree angle with your body. Micro-bend the knees. Draw the elbows up, keeping them drawn close to the ribs while retracting the back tips of your shoulder blades. Like a hinge of a door, extend the arms straight up and down 15 times. Repeat 3-5 times. Be sure to keep the elbows toward each other like two parallel railroad tracks.
The W-shaped move. From the same standing position, extend your arms out to the side, like airplane wings, then bend the elbows as if you were the creating the letter “W.” Draw the shoulders away from the ears. Kiss the elbows together beneath your chest and then bring them back up to the starting position. Complete three sets of 10.
Making the table. Start sitting down on a mat. Bring your palms to your sides with the fingertips toward the front of your mat. Bend the knees and lift the buttocks so that you are in tabletop pose. Make sure your pubic bone is high, as if you could balance a glass of water in your stomach. Bend the elbows to a 90-degree angle behind you. Bend and straighten the elbows 10 times. Repeat 3-5 times.
Diet matters. Don’t kid yourself…diet matters! You can work with the most famous trainer in the world, but if you don’t do your part dietwise, it’s only half of the equation. No exercise in the world matters if you’re not following a healthy diet. Think lean proteins, veggies, and little or no processed food. Snack on nuts. Pistachios are among Boulanger’s favorites.
The most important thing to remember while performing these moves is to keep good form, which always brings results. So give these basic movements a try! Whether you’re a total beginner, dedicated gym rat, or yogi, these moves are sure to give you the defined, toned arms you want for spring and summer.
xx, The FabFitFun NY Team