Get fit in 15 minutes: The best nutrition and exercise to tone your arms and shoulders
- Nadya Fairweather reveals the best exercise to tone your arms and shoulders
- Shona Wilkinson advises pairing with a diet rich in the enzyme, bromelain
- FEMAIL’s British style expert picks out items to wear for the work out
WHAT TO DO
To tone your arms and shoulders, try ‘punch to presses’, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk). Grab two hand weights (or two tins or water bottles) and put on your favourite upbeat song.
Holding one weight in each hand, punch your arms out as fast as you can for 20 punches, then raise them up for four shoulder presses. Keep alternating 20 punches and four shoulder presses for the duration of the song.
This is a great exercise not only for your arms but your shoulders and your heart.
It’s three for the price of one!
Celebrity personal trainer Nadya Fairweather, recommends ‘punch to presses’ to tone your arms and shoulders
WHAT TO EAT
Your diet can also help to sculpt the muscles in your upper body, says nutritionist Shona Wilkinson (shonawilkinson.com). Shoulders are often the first to start aching, usually due to poor posture or inflammation.
Pineapple contains an enzyme, bromelain, which helps to reduce inflammation and swelling. And sardines, as well as a good source of protein, are packed with Omega-3 essential fatty acids, which also help to reduce inflammation. Buy them in a can and eat whole to get more health benefits from their tiny bones.
Mushrooms, meanwhile, contain vitamin D, which is vital for bone health, so they can be helpful for shoulder strength.
WHAT TO WEAR