We would not only be a little bit stronger and able to do more things without having to ask our Dads, Brothers,Husbands or Boyfriends to help. We could defend ourselves better in case of an attack. It also is GOOD and we look and feel a lot better with nice defined arms.


Of course I am not saying to just train your arms. We should in general exercise our whole life. It doesn’t matter what it is, swimming, jogging, dancing, tennis, hockey, football, ballet, walking, etc, etc. Just Exercise! It is sad and shocking to hear that there are a lot of young people in their 20s that haven’t actually exercised in their lives.

We only have one body, we should take care of it! Never stop execising – make it a habit or hobby.

Back to the nice defined arms… there is a trick. You don’t need to have a microbiotic diet and exercise 2 times a day like Madonna to define your arms. Yes, a healthy diet is important (no sugar, no nicotine, little alcohol, fresh vegetables, protein and about 1,5 litres of still water a day).

Do the following exercises at least 3 times a week and concentrate on your shoulders (step 3). Do the shoulder exercises more often and with bigger weights than for the biceps (step 2).


If you train your shoulders more than bi- and triceps you will get the look. Or do Yoga with lots of sun salutations and chaturangas 3 times a week. After 3 months you will start to see a difference, after 6 months even more, 9 months you are almost there, 12 months BOOM!

Come on women, let us be strong, let us train our arms!