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Pageant Fitness Time - Top 3 arm sculpting tips.

5 Apr 2018 1:51 PM | Anonymous
If you purchased a dress for your pageant that showcases your arms, such as sleeveless, cap sleeves or a spaghetti strap dress, you will need to sculpt your arms as these will be on display when you are on stage. Sculpting your arms can take longer, so the sooner you start the better. Most personal trainers advise starting 3 to 6 months prior to your pageant, doing these exercises daily. We have listed below the top 3 exercises for sculpting your arms.


  • Close hand push up.  This exercise is good for developing your arms and shoulders as it targets your triceps as well.  The best way to do this exercise is to get down on all fours and place your hands on the floor under your shoulders and lower your body until your chest nearly touches the floor.
  • Chin ups.  Chin UPS can be very effective for your biceps, if you're unable to do a full chin up not to worry. Doing a half chin up is just as effective.   A strong handle bar is required for this, do not attempt to try this at home.  Grab the bar and hang at arm's length and pull your chest up to the bar as far as you can.
  • Small weight - strength training.   Using small hand weights, 3 to 5 lbs only, can help sculpt your arms if used in a workout type routine. If you use this routine, 30 minutes a day is the minimum to get good results. Use the weights  to lift over your head, for curls, and lifting to the side.  In 10 to 20 increments, for example, do 10 sets of curls,  pausing only four a few seconds between each.

Again, routine is crucial in any of these exercises, as the arms are the most challenging to remove fat and sculpt.

By:  Kerry Heaps, Kerry's Studio



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