Madonna has one of the best bodies in the world, and when it comes to her arms, well, no one has her beat. (Sorry, Michelle Obama!) How does she keep them so shapely and toned?
“We focus on body weight training,” says Craig Smith, Madonna’s personal trainer, who “utilizes dance to tone the entire body, plus a mix of asana yoga, Bar Method and a lot of hybrid Pilates programs to give that nice, sleek look to her arms.”
Madonna, who “in a perfect week, works out six days” also uses weights on the lighter side to ensure perfectly toned arms. “We never go over 5 lbs.,” says Smith. “The range is from 2 to 5 lbs.”
Want to try Madonna’s lean muscle-building workouts? Of course you do! Smith shows off two of the star’s go-to exercises.
Technique Tip: From your base move, come into Parallel Squat, arms in extension at sides holding 3 to 5 lb. dumbbells in hands. Send hips back grounding through feet, and bring thighs parallel to floor, knees stacked over ankles behind toes, feet facing forward. Drive into heels, come to an upright standing position, squeezing glutes. Move back into squat position, and as you come back into upright stand again, draw elbows tight into sides, and hammer curl weights up to shoulders, toning biceps. For the end of this series, transition back into squat position, layer in the hammer curl once more, and add shoulder press. Complete series for 60 seconds seamlessly, focusing on quality of movement. Repeat for 3 sets.
Yoga Asana Series