16-07-2025
How to get Ellie Goulding's arms: The 3, 20-minute workouts that will tone flab fast for strappy top weather
IT was all eyes on centre-court at Wimbledon last week. But one of the most distracting of celebs in attendance this year was Ellie Goulding.
Namely, the singer's bronzed, svelte arms that left us thinking - how can we get arms like that?
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They weren't bulky, but perfectly sculpted – a testament to dedication and smart training.
It's no secret that 38-year-old Ellie has always been into fitness, even once describing it as an addiction.
The mum-of-one's love of boxing also goes way back and she often shares videos online of herself sparring - as recently as last week.
But this summer, it's clear Ellie has been focusing even more on defining her upper body, as her arms look better than ever than years goneby.
As a personal trainer, I often get asked by women how they can get 'toned' arms without getting 'big'.
Firstly, women's hormonal structure is different to men which means we simply won't get 'big' without trying extremely hard to.
It takes a lot of weight lifting, a lot of food and many years of a consistent routine to get there.
Though resistance-based training is the key to get Ellie's look, it easier to achieve than you might think and you can see results within a few weeks.
Secondly, being 'toned' essentially means you have lean muscle - this means building muscle and losing the fat that lies on top, so that the muscle is visible.
So using a pair of super light dumbbells (e.g. 2kg) won't do much.
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I always say, 'if the last couple of reps in a set are easy, then the weight is too light'.
Your muscles aren't going to grow if your muscles aren't challenged, either by a heavier weight or perhaps a higher rep count.
So, what does it actually take to shape your arms so they're muscular, lean and feminine?
Here are three 20-minute workouts that I recommend you do each week - they are short and sweet so you can either add them to another workout, or just do it alone.
Two involve weights while the third is a high intensity interval training (HIIT) workout that doesn't use any equipment - the purpose of this is to get your heart rate up, and help burn fat.
As the weeks progress and you become stronger, either increase the weights you use, slightly increase the rep count and/or slow the exercises down to keep your muscles under tension for longer.
For the weighted workouts, you only need dumbbells, however you might need a small selection of dumbbells as it's likely you'll be able to go heavier on some moves than others.
Don't forget, carrying heavy shopping, picking up the kids, doing housework and even wearing wrist weights when you're out walking, are all easy ways to keep your arms working hard too, alongside your workouts.
Biceps and triceps: The front and back muscles on your upper arm
The biceps (bulging muscle at the front of the upper arm) and triceps (the opposite of the biceps) are the most recognisable arm muscles.
When there is lean muscle, it helps tighten the arm up. Working on the triceps, for example, can help with what some call 'bingo wings'.
Do three sets of each of the exercises below. Rest for 30 to 45 seconds between sets and exercises.
Bicep curls 10 - 12 reps
Stand with a dumbbell in each hand, arms down by your side. Palms should face away from you. Bend at the elbows and curl the dumbbell up to shoulder height, then slowly lower down.
Hammer curls 10-12 reps
The same exercise as above, but this time, your palms will face in towards each other.
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Tricep extension 10 - 12 reps
Hold one dumbbell up overhead with both hands. Keep your upper arms close to your ears as you bend at the elbows and lower the dumbbells behind you. Then lift it back up to the start.
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Tricep kickbacks 10 - 12 reps each arms
Bend forward a dumbbell in your hand. Tuck your elbow in and lock your upper arm to the side of your body, straighten your arm back, then bend at the elbow and lower it down.
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Shoulders and arms: For the defined edges at the top of the arm
The defined muscles that run from the top of she shoulder to the first indent is mostly shoulder muscle.
And Ellie's were poppin' at Wimbledon.
These exercises will burn the tops of your upper arms and help grow that muscle.
Seated shoulder press 10 -12 reps
Sit on a bench or on the floor and press the dumbbells up overhead. Then slowly lower them to shoulder height.
Front to lateral raises 8-10 reps
Hold a dumbbell in each hand, palms facing you. Lead with your elbows and lift both arms up straight so they're at shoulder height in front of you (front raise). Keep them straight as you move your arms out to the side (lateral raise). Then lower your arms back to the start.
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Bent over flyes 10 - 12 reps
Hinge at the hips, lower your torso slightly towards the floor and hang your arms down towards the ground, a dumbbell in each hand. Palms should face eachother. Lift your arms out wide, keeping your arms relatively straight, pause, then lower back down.
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Upper body HIIT workout
This time, you're going to work your arms while increasing your heart rate and getting a sweat on.
Do each exercise for 30 seconds, then rest for 30 before going onto the next. Do this circuit five times.
Press ups
Start in a high plank, hands under your shoulders. Bend your elbows and lower your chest to the ground. Then push up through your palms to return to plank. Drop to your knees if needed.
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Tricep dips
Sit on the edge of a chair, hands being your butt. Slide off the chair, bend your elbows and lower your body towards the ground. Keep your elbows pointing behind you. Push up through your palms to return to start.
Shoulder taps
In your high plank position, tap your right shoulder with your left hand. Then tap your left shoulder with your right hand. Keep alternating.
Mountain climbers
Staying in the high plank position, drive your left knee up to your chest, then step back and repeat with the right knee. Repeat this, moving quicker and bouncing between your two feet.
Eat your way to Ellie Goulding-esque arms
Working out is one thing, but your diet will also help you to get lean arms like Ellie.
Protein is king
Alongside your upper body workouts, you need to be focusing on a primarily whole-foods diet, with plenty of protein, which helps muscles repair and rebuild after exercise.
Protein is also filling, so making sure you have plenty of protein at each meal, can stop you reaching for unhealthy snacks.
If you can, eat some protein within an hour of your upper body to support your muscle recovery.
This could be your next meal, depending on the time, or a snack of a slice of toast with cottage cheese or a bowl of protein-rich Greek yoghurt with berries, for example.
Cut back on ultraprocessed foods
Consistently eating sugary, processed foods won't help you hit your lean-arms goals.
In fact, research in the American Journal of Preventive Medicine has linked a diet high in ultraprocessed foods (think crisps, pastries, chocolate and cakes) to more body fat.
Keep these foods to a minimum or just allow yourself one small 'treat' a day, so you don't feel deprived of the foods you like.
As well as this, try not to rely on processed protein-rich foods such as protein bars and protein powders.
While they can be useful, they often pack in a lot of additives and sweeteners which can sometimes make you crave more sweet foods.
Science backed ways to lose weight
Calorie deficit
To lose weight, it's essential to consume fewer calories than you burn. This can be achieved through a combination of diet and exercise.
Prioritise protein
Protein-rich foods can help increase satiety, promote muscle growth, and support weight loss.
Increase fibre intake
Fibre-rich foods can aid in weight loss by promoting feelings of fullness and helping regulate blood sugar levels.
Limit processed foods and added sugars
Reducing the intake of these foods can significantly impact calorie intake and contribute to weight loss.
Engage in regular exercise
Aerobic exercises (like walking, running, or cycling) and strength training (like lifting weights) are both beneficial for weight loss.
Prioritise sleep
Adequate sleep is important for hormone regulation, appetite control, and overall weight management.
Manage stress
Stress can lead to unhealthy eating habits and contribute to weight gain. Finding healthy ways to manage stress is crucial.
