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Get Jennifer Lawrence’s Strong Core & Lupita Nyong’o’s Arm Workout

Thu, February 27, 2014 12:54pm EDT by Dory Larrabee 3 Comments
Lupita Nyongo Arm Workout

The Oscars are only a few days away and we have some expert tips on how to be more slim and strong like your favorite celebrities! Becoming fit and healthy are two important components of looking great on the red carpet. Get a celeb-inspired workout below!

Meka Gibson, Personal Training Manager at David Barton Gym, EXCLUSIVELY reveals the exercises you should do to get a red carpet body. Learn how to get toned arms like Lupita Nyong’o and a strong body like Jennifer Lawrence! Meka explains the steps for six key exercises below!

Lupita Nyong’o Arm Workout — Get Her Toned Look

Along with the Oscars, Spring is coming up! It’s almost time to reveal more skin and having a great workout will help you achieve a toned, fit body.

For more definition on your arms, you have to work on your major muscles.

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.”

Get A Strong Body Like Jennifer Lawrence

1) For the Abs — Beginner Crunch

“Lie on your back with knees bent and feet on the floor. Bring one hand over your chest and the other behind your head supporting your head and neck. Make your head very heavy and maintain eye contact with the ceiling throughout the movement. As you lift your shoulders off the floor, think about making the area between your rib cage and your hips as small as possible — like squeezing an accordion. Pause then slowly lower your head towards the floor, but only touching with the upper back before going into the next rep.  Repeat 20-30 times.”

For the Abs — Advanced Crunch

“Start in the same position as the basic version except bring your legs up to about 90 degrees and take both arms and extend them over your head, like you are hugging your ears with the inside of your arms. Go through the movement just as in the basic version and add more reps, up to 40.”

2) For the butt — Dumbbell Plie Squat 

“Take a slightly wider than hip width stance with knees in line with the toes. Hold a dumbbell (anywhere from 15 to 40lbs) in your hands and between the legs. Slowly bend the knees as if you are trying to put the dumbbell on the floor. Pause and count to 5, then slowly straighten the legs and return to the starting position; do not rest at the top, go right back into your next rep; finish all reps without stopping. You want to squeeze your butt at the top of the movement and make sure there is no wobbling of the knees in either the descent or the ascent. Repeat 12-15 times.”

3) For the thighs — Dumbbell Elevated Split Squat

“Stand hip width apart with your back to a low step or a bench, depending on your flexibility (beginners start with the low step). Step back with your right or left foot and place your foot (toes down or flat on the surface) on the step or bench. You will be in a split stance with one leg forward and the other back. Holding one dumbbell in each hand, slowly bend your knees;  your weight will be going down towards the floor. Pause and straighten the legs. Repeat 12-15 times on each leg.”

Will you try these moves to get a body like a celebrity, HollywoodLifers?

— Dory Larrabee

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