Think Madonna’s got arms to die for? Well don’t die, sweetie. Exercise!
The diva credits her awesome biceps to yoga. She loves it so much that she even wrote a song (“Shanti/Ashtangi”) based around a chant she used while doing yoga.But some of us would rather pull our teeth out than strike a yoga pose. With that in mind, we tapped the brains of some fitness experts to find out what we needed to do to vogue like la Madonna.
Randi Whitman, pilates/yoga instructor at the Frog Temple:
“Women can’t work out once a week and expect to get arms like Madonna. Hers are real lean, long and strong, and that’s exactly what pilates delivers. But you need to be consistent and stick to a workout that builds the upper and lower body at least three days a week. It’s not enough to lift heavy weights. That just builds up bulk without lengthening the muscles. Pilates is uniform development of the body and works arms, legs and back muscles.”
Ho-Sung Pak, martial arts choreographer of the Drowned tour:
“Madonna is in great shape from doing yoga, but women can do a variety of exercises to get their arms in shape. Take a nice light weight–anywhere from 5 to 15 pounds–and let it hang down. Bring it up a quarter of a circle until it’s parallel to the floor. Bring it straight back down with just a slight bend in the elbow. Do about four reps of 20–or start slower if this is too difficult. This will give the shoulder nice definition. Push-ups are another great exercise to help with arm waddle.”
Tony Espana, personal training manager at Crunch:
“Madonna combines strength training with cardio strength training. Arm definition is hard for some women. They really need to work the muscle groups, use momentum and hit [workouts] from different angles. They need to target and isolate the three heads of the triceps–lateral, long and medial–with seated curls, standing curls and a reverse grip, which works the outer part between the biceps and triceps.”
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