Celebrity Trainer Efua Baker: Top Arm and Abs Tips

Listen up! Who’s looking for a flatter tummy, toned arms, and pert boobs? Introducing Efua Baker, celebrity fitness trainer, who tells you how.

Efua Baker is a self-styled “Body Producer.” Her transformational approach to bodywork draws on 20 years of experience as a fitness professional and prior to that, as a trained dancer and fashion model. Her particular brand of humor, focus and infectious passion for the physique, has led to a loyal, private client base. Efua’s unique and highly effective techniques are highly sought-after in the image-driven world of celebrity. As a result, she is a regular fitness contributor online, on TV and on radio.

“We all know looking and feeling fabulous has a lot to do with regular exercise and choosing the right lunch. In many ways, that’s the easy part. Unfortunately, we live in the real world, with real bodies, real schedules, and real budgets. Knowing what to do is one thing; finding the will to do it is something else – I totally get this! I know just how hard it is to find the motivation and stick with it. I work with clients who need to transform their bodies quickly and effectively, whether it’s for a movie, a music launch, the red-carpet, or an important event in their life, and my style of workout reflects this. I draw on many influences, including bodybuilding, martial arts, dance, yoga and boxing. Here are some exercises for amazing abs and arms.”

All Day Abs

This is a great anytime, anywhere exercise to work towards a flatter tummy:

  • Take a deep breath IN and pull in your tummy – like you are trying to do up a pair of tight trousers
  • Now breathe OUT without letting your tummy back out
  • Breathe normally while keeping your abs pulled in
  • Start off with short holds like one subway stop, a flight of stairs, every traffic light you wait at, and build up until you don’t even have to think about it.

Train your abs to stay pulled in – be your own girdle!

Part 1: Below the Belly Button Belly

Most people work on the upper abdominal muscles doing traditional “sit-ups” and “crunches.” This part of your abs gets the most action during daily life, so you need to work on the lower area to really flatten things out.

  • Lie flat on your back, slightly raise your head off the floor and support it with your hands, elbows forward
  • Now bend your knees and pull them slowly towards your chest, without pulling on your neck or raising your head any further.
  • Breathe OUT as you pull the knees in
  • Hold for 2 seconds with knees pulled in
  • Breathe IN as you release them
  • Repeat as many times as you can while maintaining good form – doing more, faster, won’t help! ALWAYS think about what muscle you are working and make sure you are focused and feeling it where you should be. If you are working your abs you shouldn’t be feeling it in your neck or back – you get me?

Part 2: Back of the Arms (aka “Bingo Wings”)

The part of the arm you want to get at can be targeted beautifully with this modified press-up.

  • Kneel on all fours with your hands flat on the floor
  • Position the palm of your hands so that the fingers of each hand are turned slightly in towards each other and your thumbs are at a right angle – you should be making what is roughly a triangle shape between your hands
  • Walk your hands forward so you gradually put your weight into your arms
  • You should have your back flat and in line with your neck and spine. Your bum should be slightly tucked in so your lower back is not arched.
  • Bend your elbows to lower your chest towards the floor. You should feel this in the back of your arms. If you don’t, or something else feels uncomfortable, adjust the position of your arms, and relax your neck.
  • Repeat as many times as you can while maintaining good form. Aim to start with at least 8. Try to add on at least 1 every time you do this – ideally every day.

Part 3: Lift the Boobs

Although there is no actual muscle in the breast, the pectoral (chest) muscles help to hold them up – so work them!

This is another modified press-up From Efua Baker that is gorgeous on the arms as well as the chest.

  • Kneel on all fours with your hands flat on the floor
  • Keeping your back flat, and your neck and head in line with your spine, walk your hands forward until they are ahead of you and wider than your shoulders
  • Bend your elbows to lower your chest towards the floor. The wider you have your arms apart the more you will feel it in your chest – just at the front of your armpit is perfect.
  • Repeat as many times as you can with good form. Aim for a minimum of 10 and add to your total every time you do the exercise.

Remember: doing something is ALWAYS better than doing no exercise at all! Devote a few minutes a day to a couple of these exercises and SEE a difference. Focus on the exact part of the body/muscle that you are trying to sculpt. You should feel the exercise there.

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