Jennifer Lawrence’s Best Arm-Sculpting Secrets

Hours of dedicated training for butt-kicking roles in The Hunger Games and X-Men helps immeasurably, without a doubt.

But the good news for us mere mortals is that there are a few tricks we can adopt to make a discernible difference in our physique without anywhere near the same workload, says Jennifer’s trainer Dalton Wong.

Here’s how to turn heads in record time…

Triceps

To get J.Law’s tightly toned triceps, Dalton recommends the close-grip push-up, which is like a normal push-up except your hands are closer together, fingers almost touching. Then, just lower yourself down to the ground and complete as many reps as you can to work out your chest, back, core, and triceps.

Biceps

For defined biceps, Dalton says nothing beats two moves: chin-ups and inverted rows. “These exercises engage the hand to the biceps, which engages the muscle and builds strength and tone,” he explains. For workout newbies, chin-ups involve hanging from a horizontal bar, then lifting your chin up over the bar. It can be difficult to master, so you may want to start with the inverted pulls and work your way up. As for reps, the author of fitness guide The Feelgood Plan says to do as many as you can – you’ll see your number improve the more you work out.

Shoulders

Here’s a tip that requires minimal effort: just stretch. Yes, that’s it. “My top tip for toned shoulders is good posture, which involves proper stretching,” Dalton says. “I recommend a chest stretch to elongate the pecs and upper trapezius.” He suggests the T-bird stretch, which ensures you’re keeping your shoulder girdle back and down. To do it, bend your knees slightly so that you’re in a squat position—your knees should be over your ankles and your hips pushed back. With your back straight, raise your arms to create a T-shape with your body. Squeeze your shoulder blades and keep your core engaged, and hold the move for about one minute to fully stretch out your shoulders.

Lastly

After all that working out, treat yourself to a deep-tissue massage. Dalton recommends it to his clients and swears it helps add Katniss Everdeen-like definition to your arms, too.