In the first exercise, we are using gravity as our weight. We often think of gravity in a negative light—something to fight as we age. But gravity is our best friend when we exercise.
Just try holding your arms out to the side (parallel to the ground). We could do a few variations on this theme, but gravity remains constant. Use this to your advantage when getting your arms working. This is how ballet dancers have such toned arms; they know how to hold them up away from the force of gravity.
This allows for your deltoid (primarily) to work as you hold your arms up parallel to the ground. Hello, sleek shoulders.
1. Stand with your feet hip-width apart (around six inches).
2. Bend your knees slightly.
3. Feel your bones stacked: head over ribs over pelvis over feet.
4. Extend your arms horizontally to the side. Hold them parallel to the floor, palms down. Keep an ever-so-slight bend at your elbow. Think about lifting the back of the elbow up so it’s facing directly behind you while keeping your shoulder blades down. Feel these lines of energy or pull—the crown of your head reaching up as your feet anchor down and your shoulder blades pulling down as your elbows are reaching up. Just hold this position for a moment. You should already start to feel arms because of the effect of gravity.
5. Bend your elbows, keeping your palm facing down, then extend your elbow. Do this until it burns and then do three more. Breathe throughout.
6. REST.
7. Go back to the same position with arms extended.