A must-see for brides-to-be! Get rid of your sleeves in 15 minutes

When brides put on their wedding gowns, they are very concerned about showing their waving sleeves, for fear that when they raise their arms to wave and say hello, their loose arms will create gusts of breeze. American model and fitness trainer Amanda Russell, who is about to walk down the aisle, shared an arm exercise that only takes 15 minutes to help brides-to-be develop sexy arms before the wedding.

American model and fitness trainer Amanda Russell teaches you a set of simple 15-minute exercises to help you achieve perfect arm lines.

The American health information website Livestrong.com reported that Amanda Russell, a fitness coach, model, founder of a sports fitness website, and a professional athlete who has received Olympic training, designed a set of five arm exercises, each lasting only about 15 minutes, in preparation for her upcoming wedding. She also shared it with people who want to exercise their upper arms.

This exercise requires two 8-10 pound (3.6-4.5 kg) dumbbells, which can also be replaced with a full water bottle. There are 5 exercises in total. Do them 2-3 times a week, each time for about 15 minutes.

[15 minutes to train sexy upper arms]

1. Sideways support pose:

Support the ground with your right arm from the elbow to the wrist, and let your upper body to the calf hang in the air to form a straight line. Hold the dumbbell in your left hand and stretch it upward, then stretch it down to the bottom of the right side of the body (keep the lower body in a straight line and do not move), then stretch it upward again. Do it 10 times in total and then switch sides and do it 10 times. If your body needs more support, you can place your left foot in front of your right knee.

The picture shows the side push pose. (Photo taken from Livestrong.com)

2. Arm Raise:

Stand up and hold dumbbells in both hands, place them on both sides of the pelvis, lift the dumbbells up to the waist, and do it 15 times in total. Next, bend your elbows and move the dumbbells to the front of your pelvis, palms facing inward, and lift them up and down from your waist to your pelvis 15 times. Finally, raise the dumbbells with both hands, bend your elbows 90 degrees, palms facing outward, press the dumbbells down to the outside of the ribs with both hands, then raise both hands back to the outside of the head. Do this 15 times in total.

The picture shows the arm-raising pose. (Photo taken from Livestrong.com)

3. Superman pose:

Lie on the ground with your arms stretched forward, palms facing down. Lift and lower your left arm and right leg at the same time, then switch to your right arm and left leg, and do 15 times on each side.

The picture shows the Superman pose. (Photo taken from Livestrong.com)

4. Biceps pose:

Stand up and hold the dumbbells with both hands hanging naturally downwards, palms facing outwards, knees slightly bent, lift the dumbbells up to the upper arm position, and then return to the original position. Do this 30 times in total. Note that your elbows should be on the left and right sides of the body, not resting on your stomach.

The picture shows the biceps pose. (Photo taken from Livestrong.com)

5. Triceps pose:

This exercise only requires one dumbbell. Hold the dumbbells with both hands and lift them up, then lift them behind your head and stretch them down, with your upper arms straight and your lower arms almost perpendicular to your lower arms. Then lift the dumbbells to a height above your head and then lower them back to the back of your neck. Do this 15-30 times in total.

The picture shows the triceps pose. (Photo taken from Livestrong.com)