Just three simple exercises can contour your arms, lift up your posture and instantly make you look a size smaller.

“The secret to shapely shoulders is looking at the whole upper third of your body: neck, arms, back and shoulders,” says performance coach Dalton Wong. “Just three simple exercises can contour your arms, lift up your posture and instantly make you look a size smaller.”

  • 1
    T-birds

    * Let your arms hang down and turn your thumbs out.

    * Raise your arms like a bird’s wings to create a T-shape.

    * Squeeze between your shoulder blades and keep your core engaged.

    Trainer tip: “Perform each T-bird slowly, starting with 10 and building up to 20,” says Dalton. “Then try holding a 1kg weight, or a 1litre bottle of water, in each hand.”

  • 2
    Kneeling push-ups

    * From kneeling, bend your elbows and lower your chest to the ground with control.

    * Punch up until your elbows are straight.

    * Remember to engage your abs and between your shoulder blades.

    Trainer tip: “Start with 10, and work up to doing this exercise for a full minute,” says Dalton. “As you get stronger, try doing full military push-ups.”

  • 3
    Box clever

    * Sink into a half-squat, fists at your armpits and 1kg weight in each hand.

    * Sharply punch out your left arm, fist in line with your shoulder.

    * Fight the good fight for 30 seconds, alternating arms and striking clean, firm punches.

    Trainer tip: “Squeeze your navel against your spine to avoid straining your back, and build up to boxing for one minute,” advises Dalton.

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