subject: Get the Sexy Arms You Deserve [print this page] Honestly, I fell in love with Michelle Obama's arms during the presidential election in 2008.
And when the 45-year-old First Lady was on the March 2009 cover of Vogue magazine (beautifully shot by famed photographer Annie Leibovitz) I knew I wanted mine to look sleek, lean, and muscular just like hers.
Smokin' hot arms like Mrs. Obama's come in two main steps: a relatively low body fat percentage and increased muscle size and definition. You could spend way too much money and time researching workouts or investing in books, training videos, classes and gym memberships, or you can go the simple yet effective two-part outlined below. And amazingly, you can actually get a great start on sexy arms like these in just three weeks with the following plan.
To begin with, you'll need a solid cardio plan in place. This can be as simple as a 30 minute brisk walk or easy jog three times a week. I'm a fan of mixing things up for my cardio (I get bored easily) so I'm likely to do my 30 minute sessions in segments of different kinds of cardio every time. For example, 10 minutes of jump rope, a 10 minute run, and 10 minutes on an elliptical for Monday, then on Tuesday it might be 10 minutes of steps, 10 minutes rowing, and a 1o minute run. Do what works for you! A solid cardio workout is the single best fat-burning tool in your arsenal. Wasn't that easy? You didn't have to buy a book, special gear, or wade through a complicated or expensive set of workout videos.
Got dumbells? That's the only equipment you will need to start your Smokin' Hot Arms workout plan. I bought my six-dumbell (three weights) set at a sports resale shop. If you're just beginning, use the lowest weights you have (my set includes 2-pound weights, which is great for starting out). If you're stronger you can go up a bit on weights. And of course, you can move slowly up on weights as you make progress.
Just add thirty minutes, three times a week, of a grouping of the following exercises. I typically try to do ten repetitions and three sets of each exercise. Moving efficiently, you should be able to get through the following six arm exercises in one thirty-minute session. If you are new to dumbell exercises, you can easily find photos and videos of all the following exercises with a simple online search. In just minutes, you'll be on your way toward the sexy arms you want and deserve!
Shoulder press: You can do these standing or seated. With your dumbells at shoulder height, push them straight up until your arms are fully extended. Slowly lower the dumbells to their starting position.
Front shoulder raises: Stand up straight and hold two dumbells in front of you with your palms facing toward your body. Keeping your arms straight, raise the dumbells out in front of you to shoulder level. Hold them for a beat, then slowly lower the to your starting position in the same way you raised them.
Lateral raises: These always remind me of a flying. Stand upright and hold your dumbells with your palms facing your body. Keeping your arms straight, raise the dumbells out to your sides, hold a beat, then lower them (keeping your arms extended) to the starting position. You can also do these with your palms directed up toward the ceiling.
Triceps kickbacks: Stand with your left knee on a bench so that your upper body is parallel to the floor, using your left hand to balance yourself on the bench. Keep your right elbow tucked in to your side, and let your right hand (with a dumbell) hang straight down. Keep your elbow in place as you raise your arm backward past your butt until your fully extended arm is parallel to the floor. Keep your elbow in place and return your dumbell to the starting postition. Repeat for the other side.
Triceps curls: Stand or sit upright and hold a dumbell above your head with both hands, with your arms fully extended and your elbows close to your head. Lower the dumbell slowly behind your head (don't bump yourself in the head!), pause, then return to the starting position.
Bicep curls: You've probably done or seen these plenty of times. You can do them seated or standing, feet shoulder-width apart, holding your dumbells with your palms facing away from your body and your elbows tucked in close to your body. Keeping your elbows in tight, use your biceps to curl up your dumbells up to your shoulders, then return them to the starting position. Rotating your wrists inwards will put a little extra emphasis on the biceps muscles, and give you more benefit from your curls.
Remember to support all your hard work and effort with a healthy diet; once you begin to see some sexy muscle showing on your upper body, you'll be even more motivated to eat right and keep up the great work.
