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Natalie Jill leads a workout targeting the back of the arms with exercises ranging from beginner to advanced. She demonstrates each move and explains proper form throughout the session.
Natalie Jill leads a workout targeting the back of the arms with exercises ranging from beginner to advanced. She demonstrates each move and explains proper form throughout the session.
Hi, guys. Natalie, Jill here. Welcome back to Happy, Healthy and Fit. Today we are battling the bingo arms, that back of that arm area. Now, here's the thing. You cannot spot reduce through exercise. I wish you could, but you can't. What you can do, though, is you can lose the fat through diet and intensity in your training and you can develop the muscle underneath to drastically change the appearance. So that's what we're going to focus on today, is changing that appearance by really focusing on that muscle. So I've got four exercises I'm going to show you, and I'm going to show you variations from beginner to advanced. Make sure you stay with me till the very end because I'm going to show you a special surprise I have for you that's going to really help you work that entire body. So you're ready to get started. All you need to do these with me is a mat or a floor with some padding or carpeting, and we're going to take it down to the ground. So the first exercise I'm going to show you are just sit backs. Now, this is a great one for beginners. Just sitting down on the ground, you're going to place your fingertips forward and we're just going to lean back slightly and use the back of the arm to push up. Great beginner exercise right here to start to feel it. You can make this harder by lifting those feet up slightly and just hover them over the ground. But all that weight should be on the back of those arms. You really feel that you could change up the variation here, make it faster, slower, even holding it down for a while to feel that. That is the first beginner one I want to show you. Now to take this up a notch, you would lift your booty off the ground. Heels are still there, and we're just going to dip it down, Just little touches down. Same thing on this one. You can speed up the pace. You can hold it up or down, but you should feel all of this in the back of your arms. Now, to make this a little bit more challenging, you can play with lifting a leg, holding it, just playing around, it's just a little movement. You really feel this targeting that tricep area in the back of your arm. Now once you've got that, this is a really fun one to play with. We're going to take it to a traveling motion with these. You're going to keep keep that booty off the ground and you can travel little movements front and back just like this. Try a few with Me just like this. And you can get creative with these and even take them side to side. Just like this. Just little crawls. Start to feel that whichever exercise you can start on, whatever pace you're at, you just want to make sure you're feeling it. Now the final one I want to show you today. This one is very challenging. It's called a sit through. This one's really going to target that area, but it's also going to work your core and it's a sit through. So all you're going to do from that same initial position, lean back a little bit and you're going to lift all the way up here. Almost a reverse bridge. You're going to take it down without touching the ground. Just sitting through here and back up. Try a few with me. Take it all the way through and back up. Try one more and up. Good job. Now, here's the deal. A lot of you will ask, well, how many do I do? How long do I do it for? There's no magic rep number. There's no magic time. What you want to do is whatever amount makes it challenging for you. So you can really feel that in the back of the arm. That is the key. So there's no set magic number or time for these. It's just whatever you feel, that's what makes it intense for you and that's what helps you progress and change the definition in that area. So if you need a set time, my recommendation is to set each exercise at about a minute and just do what you can do during that time. Now, at the beginning of this video, I promised I had a surprise for you and I want to show you that right now. So for those of you that have been doing my YouTube videos with me and like my bodyweight workouts, I have a surprise. I now have a complete series of DVDs for you. Whether you're a beginner, intermediate, advanced, or you just want to focus on abs, I've got them all. You can find all of these workouts that can be done with your own body weight at home in very limited space@nataliejillfitness.com DVDs. Bye, Sam.
