10 super simple exercises that help tone arms and bust

Camille Volaire, French television presenter and author of the bestseller ‘Self lifting: 10 years younger in 10 weeks’, developed a set of exercises to tone the chest and arms that became very famous. To perform the training, you don’t need special equipment, that is, you can start as soon as you finish reading this post.

We, from awesome.clubwe decided to try it and approved the routine.

This exercise is great for warming up, corrects posture and strengthens the back.

Execution technique:

Keep your body straight and put your head back. Stretch your arms up alternately and close the stitch each time you ‘pick up a star’.

This workout helps strengthen your back and neck, as well as relax your pectoral muscles.

Execution technique:

Separate your legs shoulder-width apart and lean your body forward. Control the position of your back so as not to overload it. Relax and release your arms and start swinging them to both sides by taking small steps back. The head must follow the movements. The arms are like an elephant’s trunk.

The ‘snake’ technique positively affects the entire upper body. At first, be careful not to overdo it, but with time the exercise will get easier.

Execution technique:

Lie down on your stomach. Place your hands on the back of your head. Lift your chest off the floor and lift your head as well. Keep your legs together.

This exercise will help you to strengthen your chest muscles.

Execution technique:

Keep your body straight and slightly separate your legs. Take a tennis ball and place it between your palms at chest height. Then squeeze hard and release, pointing your elbows out.

This move is good for your pecs and also helps strengthen your back muscles.

Execution technique:

Keep your body straight and stretch your arms forward with your palms facing up. Grab a heavy book in each hand (if you have one, use gym weights).

Open your arms to the sides and then take them to the center, always respecting your limit.

Training that helps to stretch the pectoral muscles and correct posture.

Execution technique:

Keep your body straight, relax your shoulders and separate your legs. Open your arms to the sides with your palms facing down. Stretch your arms out in front of you and cross them tightly, alternating right over left and vice versa.

This exercise helps to strengthen the pectoral muscles (large and small).

Execution technique:

Keep your body straight and open your legs a little. Stretch your arms parallel to the floor with your palms facing upwards. Bring your arms back as far as you can and return to the starting position.

Like the previous one, this exercise has a super positive impact on the pectoralis major and minor muscles.

Execution technique:

Keep your body straight and bring your feet together. Take a pillow. With energy, begin squeezing and releasing.

Training that helps strengthen the pectoral stabilizing muscles.

Execution technique:

Keep your body straight and cross your arms in front, hugging your elbows. Try to raise your hands without leaving this position, creating tension by pressing your elbows with your palms.

Technique that strengthens the pectoral and back muscles.

Execution technique:

Bend your arms in front of you and place your elbows at shoulder height. Place your palms on top of each other and under your chin. With force, press your chin against your hands, within your limit, always provoking a contrary resistance.

During the first 10 days, each exercise should be repeated 20 times. Then, decrease the number of repetitions and feel what is the best way to exert yourself without injuring yourself. After achieving the desired result (according to Camille Volaire, this occurs after the first 20 days), and to maintain what you have achieved, do the series 3 times a week, always with 10 repetitions for each exercise.

We hope you enjoyed this exercise routine. As always, we think it’s pertinent to comment that it’s important that you talk to a personal trainer so you don’t get hurt. Good luck!