Christmas Party Dress Workout

It’s that time of year again, as November arrives talk of the office Christmas party is in full flow. This year don’t look back at the photos and think ‘why didn’t I tone up my arms?’ think, ‘Wow, my arms look gooood!’. Here are five exercises you can do to tone up before your Christmas party without an expensive gym membership, or even going outdoors!

You’ll need: a yoga matt, a resistance band, a wall, yourself.

The Plank – so, everyone talks about it and you might get bored of hearing about it, but it really is good. It’s great for toning your arms and your core muscles.

Here’s how you do it:

  1. Plant your hands directly under your shoulders just wider than shoulder width apart. The pose will look like you’re about to do a push-up.
  2. Ensure your toes are curled under and are dug into the floor. Squeeze the glutes to keep the bottom half of the body stable and aligned. The legs should be working too and not relying solely on the core.
  3. It is important to look at the floor about one foot ahead of you to ensure the spine is neutralised.
  4. To start with, try holding the pose for about twenty seconds. As your strength improves, increase the time in the pose ensuring you always breath slowly and do not compromise your lower back by allowing it to dip.

The Wall Push Up – As you’d expect, this one is a push up against the wall – it is great for toning arms and stomach muscles.

Here’s how you do it:

  1. Stand arm’s length away from the wall with feet slightly apart and place your hands on the wall facing upwards.
  2. Keeping your head in neutral position, lower your forehead toward the wall but do not touch your head on the wall.
  3. Straighten your arms out, but do not let them lock, then repeat the movement.
  4. 4. To start with, try ten repetitions at a slow pace and gradually increase this. Ensure your back is always straight and your head in neutral position.

Single leg calf raises – As the name suggests, this one is all about the calves and will give you killer calves for your party dress.

Here’s how you do it:

  1. Stand on one foot with your other foot bent at the knee and pointing behind you.
  2. Roll the foot up which is on the floor until you are almost on tip toes but not quite.
  3. Slowly roll back to flat-foot position in a controlled movement. Start with 2 sets of twelve and gradually increase to 20 on each foot, and eventually 30.

Bent Over Row – Who needs a rowing machine? Just grab a resistance band – this one’s great for toning arms and your core.

Here’s how you do it:

  1. Put the band under your feet while you stand with your feet shoulder-width apart.
  2. Bend slightly at the knees, pull in your core and hinge at the waist. Ensure your hips are tilted back.
  3. Grasp each ‘handle’ with your hands facing inward.
  4. With your elbows bent, pull the band toward the hips squeezing your shoulder blades together until your elbows form a 90 degree angle.
  5. Lower your arms slowly, in a controlled movement and repeat for 10 reps.

Tell us your favourite arm exercises for perfect party dress arms – comment or email us at info@tonyprycesports.co.uk

Posted in November 2014
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