The warm summer days are here! And if you are anything like me or any of my tennis friends, this means valuable time in the sun working on your game and that tan. So I wanted to show off some of our cutest tank tops for practice, matches or the gym that will show off those arms. And to make sure your arms are tank top ready, I have a few exercises to help tone and tighten!
These four exercises are really simple to add to your workout routine whether it’s at the end of a hit or while in the gym. You can do these 2-3 times a week to add a little extra focus on your arms. I suggest doing each of these exercises for 3 rounds and try to get in 10-15 reps in per round. Pick a weight that isn’t too heavy but is challenging enough that by the last couple reps your muscles are tired and feel a burn.
Let’s start with bicep curls, which Jen is doing on the left in her New Balance Spring Tonic Tank in the purple cactus flower color. This tank has a built-in bra, a racerback, and even a small zippered pocket on the left side to stash anything you may need before, during or after your workout. (Side note: All New Balance bras are insert friendly!) There are a couple of ways you can build on this simple exercise. First, start out with regular bicep curls. Hold the dumbbells at your sides, palms facing up, and keep your back straight and chest up. Without moving your upper arm, bend your elbow and curl the weight toward your shoulder, slowly lower the weights back to the starting position, straightening your arm, then alternate arms (you can do these curls alternating from left to right, or you can bring both arms up at the same time). Next, you change up the curl slightly by mixing it up with a hammer curl — this time your palms start by facing toward your body. Raise the dumbbell in your left hand as high as you can in front of you by bending your elbow and curling the weight toward your shoulder, then alternate (again, you can alternate these or do both arms at the same time). From here, you can get creative with these and alternate regular curls with hammer curls, or even do a regular curl up to your shoulders and then a hammer curl on the way down. It’s a perfect, easy exercise to add some strength to your tennis game.
Next up we have the shoulder press. Jen is demonstrating this move in her EleVen Paris Chevron Slice Tank. This tank is great for working out in because of its V-neck, racerback and full zip entry on the back giving you complete flexibility with your arm movement in every direction. So to start this exercise, grab a dumbbell in each hand and stand with your feet shoulder-width apart, knees slightly bent in an athletic stance. Hold the dumbbells just above your shoulders, palms facing out, your arms will make an “L” shape. Press the weights up until the weights gently touch above your head, lower back down so your arms are back to the 90 degree L you started in, and repeat. Simple and efficient, remember not to be using too much weight, to take your time and really try to emphasize the movement to get the most out of this.
Jen put on the super comfortable, seamless Under Armour Spring Tank for this one — this tank is very lightweight and made with soft material that will move with you while working out. The fabric is moisture wicking and shows off those awesome arms while you are wearing it! Lateral and Forward Raises are next and the biggest thing on this exercise is to make sure you don’t pick up heavy weights, less is more with this one and the strongest of the strong probably will not want to use anything heavier than 12 pounds in each hand. Grab your dumbbells and stand with a straight torso with the dumbbells in front of your thighs at arms length with the palms of the hand facing your thighs. Without swinging, lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until your arms are about parallel to the floor, without going higher than your shoulders. Then lower the dumbbells back down and repeat. You can do the same with the Lateral Raise. This time your palms will be facing each other. And without moving your torso, raise your arms out to the sides, again with a slight bend in the elbow, without raising them above your shoulder, lower slowly and repeat.
Lastly, one of my favorite exercises is a quick punch with weights. Jen is demonstrating this exercise while rocking her bright Asics Fall Rib Racer Tank — this tank will complement your workouts with its scoop neck and racerback, plus it is made from soft, strectchy, lightweight materials that will keep you cool. This workout combines a bit of strength with cardio and is a bit more fun than lifting weights. Grab a pair of lighter weights and stand in an athletic stance with your arms in “guard” position (elbows bent, hands in fists on either side of your chin). Throw a quick right jab (quickly punch your right arm forward, rotating your fist down, without locking out your elbow), then a left jab (quickly punch your right arm forward, rotating your fist down, without locking out your elbow), use your core and hips to pivot and move your body with each punch and repeat over and over. With these, you can set a timer and go for fast, quick punches for 30 seconds at a time, give yourself 20-30 seconds between each and repeat 3 times. This one helps raise your heart rate a bit and is always a fun one.
Hope you enjoyed a look at some of our favorite tanks and some exercises you can catch us doing when we are in the gym and off the court. Stay tuned for more where I will show you guys some more great training apparel items paired with some more useful tennis-oriented exercises. If you have any questions about any of the apparel we sell (sizing, fit, body type, etc.) or have something you would like to see on the blog (or vlog), feel free to email me (firstname.lastname@example.org) and we will do our best to answer your questions!
Play with Heart,