Frugal Gal’s Guide to Fitness: Upper Body

By Kristen Moffett, personal trainer in Seattle and owner of LIFT Personal Training Studio, home of the intensive conditioning bootcamp, Moffett Personal Training

As I write this, my very own little black dresss (LBD) sits patiently in the corner awaiting it’s first appearance of the season.   In a tough economy and with the holidays around the corner, many of us are feeling the pressures of an expanding waistline and a shrinking wallet.  The good news is that it is possible to get in great shape without breaking the bank. With a few key exercises that require little or no equipment, you will achieve amazing results and look fabulous in your LBD before you can say “gobble, gobble.”

Photo Courtesy of Mike Baird

I’ve decided to focus today’s post on three exercises that target areas difficult to cover with creative layering.  Chest, back, shoulders and arms get plenty of action in a cocktail dress and deserve your special attention.  The following are 3 great exercises for your upper body that will have you well on your way.

1. The Push-Up
Just the mention of it makes most clients, male or female, wince.  It is, however, one of the best ways to tighten and tone the dreaded “bingo wings” (triceps), shoulders, biceps and of course chest muscles.  Be sure to play close attention to arm placement and lower back position.  To do a push-up, do the following:

1. Place your hands slightly wider than shoulder width and keep your wrists and elbows in line with your shoulders.
2. Contract your abs and slowly lower your chest toward the floor, moving only the elbows.
3. Stop when your arms reach a 90-degree angle and return to the top.

Remember ladies, wearing halter dresses or strapless gowns is a privilege, not a right.  Push-ups give you permission to bare arms!

2. The Pull-Up
Pull-ups are probably the hardest exercise for women because to complete one you must move your entire body weight with just the smaller muscles of your upper body. Though challenging, they are my absolute favorite exercise for creating a sexy back and attacking “back bacon”, the bulge over the bra strap.   To do a pull up, do the following:

1. Grasp the pull-up bar with a wide overhand grip, bending your knees and crossing your ankles.
2. Pull your body up until your neck reaches the height of your hands.
3. Lower your body until your arms and shoulders are fully extended and you are back at the start position.

You can use an assist machine or a partner to help you build strength so you can do a complete set.  If you find yourself without  a friend to spot you, you can cheat the movement by digging your heels into the ground, grabbing a low parallel bar with an overhand grip, and pulling your chest toward the bar drawing your elbows back and squeezing the shoulder blades together.  If you don’t feel like investing in a pull-up bar, you can always take advantage of the playground equipment at your local park.

3. Dips
Another excellent exercise for targeting the triceps or back of the arm.  This is probably the number one body part that women complain about next to a poochy tummy. To do a dip, do the following:

1. Sit tall against the edge of a chair or bench placed securely against the wall.
2. Keeping your shoulders directly behind you and your chest out, gently lower your hips to the floor focusing on lengthening your triceps.
3. Pause when you reach a 90-degree angle, then squeeze through the triceps to return to the top.

I would perform the above exercises for 3 sets of 15 repetitions, or as many as you can do comfortably.  As they become easier you may challenge yourself with more repetitions or added resistance.  Rest for about 30 seconds to a minute in between sets, drink plenty of water and push yourself without over-doing it. If you’d like to contact me about personal training in Seattle or questions about other frugal ways to exercise, send me a message through my profile at Kristen Moffett.

Check back next week for lower body exercises where we tackle the area below the waistline.  Abs, buns, and thighs…..oh, my!

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