48 Never Looked So Good: Halle Berry’s Birthday Bikini Workout
Happy birthday to Halle Berry| who turns 48 today! She looks as in shape at 48 as she did almost 20 years ago: toned| slender| and just generally gorgeous. Whether she’s on the red carpet or laying poolside| it’s apparent that the star gives extra attention to her upper body. Her arms are svelte and toned| and| with this workout| may be easier to achieve than you think.
| Bent-Over Row
Halle’s worked with trainer Harley Pasternak| who told Health that Halle is a fan of rowing exercises: “”[Dumbbell rows] strengthen the rhomboids| the muscles in your upper back that connect your shoulder blades to your spine| giving you a toned back and much better posture.”” Harley recommends row exercises as a way to achieve sculpted shoulders and a toned upper back u2014 great for backless dresses| bikinis| and tanks!
- Hold a dumbbell in each hand and stand with your feet hip width apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor and your arms are extended out| in line with your shoulders. Draw in your abs to protect your lower back.
- As you exhale| bring your elbows toward your shoulders and close to your side. To get the upper back working| think of sliding your shoulder blades together. As you inhale| slowly lower the dumbbells back to the starting position. This counts as one rep.
- With control| perform as many reps as you can in one minute.
Use eight- to 10-pound dumbbells.
Photo: POPSUGAR Studios
| Elbow Plank
Already a solid move for your core| an elbow plank is an excellent exercise for your chest| shoulders| and biceps.
- Get face down on the floor| resting on your forearms and knees.
- Push off the floor| raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abs to keep yourself up and prevent your booty from sticking up.
- Keep your back flat u2014 don’t let it droop or you’ll be defeating the purpose. Picture your body as a long| straight board.
- Hold as long as you can. Aim for 20 to 30 seconds in the beginning| and as you get stronger| work your way up to one minute.
- Repeat three times.
| Lateral Arm Raises
Lateral arm raises (aka side-arm raises) work your deltoids| which will help deliver strong| sexy shoulders.
- Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
- Start with the right side first. With control| keep your arm straight (but don’t lock that elbow)| and as you inhale| raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then as you exhale| slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. So your arm isn’t directly out to the side| but slightly forward.
- Repeat with your left arm.
- Then do both your right and left arms at the same time.
- Continue these moves of right| left| together| right| left| together| for a total of 10 to 12 reps. Do two sets.
Use three- to five-pound dumbbells.
| Squat| Curl| and Press
Moving from a squat to an overhead press gets the heart rate going while working your butt and legs.
- Stand with your feet directly under your hips| holding a dumbbell in each hand. Sit back into your squat| keeping the weight in your heels| bringing your thighs parallel to the floor without letting your knees go beyond your toes.
- Push through your heels to return to standing while bringing the weights to your shoulders| performing a bicep curl.
- Stabilize your torso and keep your arms moving upward| performing an overhead press with the palms facing out.
- Lower your arms back to your side to complete one rep.
- Do 10 reps to complete a set.
Use eight- to 10-pound dumbbells.
| Triceps Dips
To tone your triceps u2014 the muscles that run on the backside of your upper arms from your shoulder to your elbow u2014u00a0do triceps dips. It’s a great basic exercise that requires little equipment.
- Position your hands shoulder width apart on a secured bench| the floor| or stable chair.
- Move your booty in front of the bench with your legs bent and feet placed about hip width apart on the floor.
- Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
- Now slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement| slowly press off with your hands| and push yourself straight back up to the starting position.
- Repeat for a total of 12 to 15 reps. Do two sets.