If you want to define the muscles around your shoulders, at the upper arm areas, this series of flex-band exercises is perfect for you. The resistance of the band is just the right amount to tone and define the muscles without building bulk.
A medium- to strong-resistance is ideal. I usually use a medium-resistance band. You can perform these exercises while standing or kneeling. The band will be under the feet in standing position and under the knees in kneeling position. Set up in a position of your choice, make sure the body is upright, shoulders and hips stabilized, meaning your core has to engage throughout. Find a resistance (length of band) that suits your strength. Through all the movements, the arms are straight, but not locked; in other word, elbows are soft.
HOW TO
- Hold the band with knuckles facing each other and thumbs pointing upward. Arms are shoulder-width apart. Exhale, raise both arms up to above the shoulders. Inhale, lower the arms with control. Work in control motion against resistance of the band. Do 5 to 10 repetitions.
- Hold the band with knuckles and palms facing front and thumbs pointing upward. Exhale, raise both arms up to above the shoulders and out to both sides to approximately 45-50 degrees. Inhale, lower the arms with control. Work in control motion against resistance of the band. Do 5 to 10 repetitions.
- Hold the band with knuckles facing down and thumbs facing each other. Arms are shoulder-width apart. Exhale, raise both arms up to above the shoulders. Inhale, lower the arms with control. Work in control motion against resistance of the band. Do 5 to 10 repetitions.
- Hold the band with knuckles facing down and thumbs facing each other (same as in exercise #3). Exhale, raise both arms up to above the shoulders and out to both sides, to approximately 45-50 degrees. Inhale, lower the arms with control. Work in control motion against resistance of the band. Do 5 to 10 repetitions.
- Hold the band with knuckles facing each other and thumbs pointing upward (same as in exercise #1). Arms are shoulder-width apart. Exhale, raise both arms up to above the shoulders. Inhale, circles the arms out to about 45-50 degrees, then lower the arms with control (drawing a teardrop-shape). Work in control motion against resistance of the band. Do 5 to 10 repetitions.
- Hold the band with knuckles facing each other and thumbs pointing upward (same as in exercise #1 & 5). Arms are wider than shoulder-width apart. Exhale, raise both arms up to above shoulders and out to about 45-50 degrees. Inhale, circle the arms in until they line in front of shoulders then lower the arms with control (drawing a teardrop- shape in reverse direction). Work in control motion against resistance of the band. Do 5 to 10 repetitions.
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