Here’s a little inspiration we could all use at the summer months come upon us. Lupita N’Yongo has one of the most beautiful bodies I have ever seen. Round bottom, flat abs, lots of muscle tone. Definitively feminine, undoubtedly fit. Check out these photos from Pop Sugar.
If you’re lusting after Lupita’s arms, personal trainer Meka Gibson has some tips.
1) Back of your arms — Triceps Pressdown
“You can use a cable system or resistance band for this exercise. For a cable system, grab a straight handle or braided rope and attach it to the cable. Grab onto the handle or rope (with both hands) and stand a little less than arms length away from the cable. Pull elbows back towards your sides creating a right angle. This is the start position; keep elbows tucked in, abdominals tight and slowly straighten the arms creating tension in the back of the arms as you get to the bottom position. Hold for one second and slowly return to the starting position. Repeat 12-15 times.”
2) Shoulders — Lateral Raise
“Using 2lb dumbbells (for beginners) or up to 5lb dumbbells (for advanced exercisers), hold one dumbbell in each hand at the side of the body with the palms turned in. Standing with knees slightly bent and looking straight ahead with abs tight, slowly lift the arms away from the body — the dumbbells will be moving away from you — until you are just barely at shoulder height. Pause for a quick second and slowly lower the dumbbells just short of the start position. Repeat 12-15 times.”
3) Front of the arms — Standing Bicep Curl
“Start in the same position as you would for the lateral raise with arms at your sides, palms facing away from your body and right outside the thighs. Hold a 5, 7 or 10lb dumbbell (depending on your fitness level) in each hand. Slowly bend the elbows bringing the dumbbells up towards your shoulder. Stop about 2 to 3 inches from your shoulder then slowly lower the weight and return to the starting position. Repeat 12-15 times.”
Meka gives us some pointers when doing the exercises above: “For all of the exercises above, you want to choose a weight where you can get to about 10/11 reps with good form. It should be slightly challenging to get those last 2 to 4 reps. Maintain your form the entire time. If you start to swing the weights or can’t finish the movement from beginning to end, choose a more appropriate weight or stop and rest before starting your next set.” [SOURCE]
For tight abs, that’s almost all diet. No doubt Lupita doesn’t eat processed food, sugar, white rice or potatoes, all of which can cause sharp sugar spikes that lead to stubborn abdominal fat. While my abs are nearly as toned as hers, I’m on my way thanks to my primarily paleo eating habits. Sure sit-ups and crunches don’t hurt.
And for that gorgeous bum…lunges and squats. For this regimen, check out this piece on Women’s Health.