Julie says: Our biceps usually do lots of work every time we lift up anything from shopping bags to grandchildren!
You can replicate this by holding a hand weight or water bottle in your hand, palm upwards, then curl your hand up towards your shoulder, then lower back down slowly 10 times on each arm – keep your elbow tucked into your side. Once you improve gradually try to increase the number you can do up to 3 sets of 10 repetitions. When that becomes easy, move onto a heavier weight and start off at just 10 repetitions again.
To tone up your triceps, sit up tall in a sturdy, upright chair with arms and push yourself up out of the chair using your arms without locking your elbows. Now slowly lower yourself back down into the chair, taking the weight through your arms and wrists. The slower you go the harder this will feel.
As before, start off with just a few and build up gradually until you can do 3 sets of 10 repetitions. This is also great for improving bone strength in your wrists and forearms.
As always, if you have any joint problems make sure you get medical advice before you start.
- Julie Robinson is a specialist fitness instructor with a range of DVDs available at www.moveitorloseit.co.uk 0800 612 0450. Send your fitness questions to Julie via email at firstname.lastname@example.org
- There's more great advice from Julie in every issue of Yours magazine, out every fortnight on a Tuesday.