Get Michelle Obama's sexy, sculpted arms in 5 minutes a day
Much has been said about our first lady's fashion sense, but right now I'm in the throes of major arm-envy-hers are sculpted, strong, and not overly bulky. Nicely toned biceps and triceps are what I like to call the "show-off" muscles, because you see results so quickly, which is highly motivating.
Here are a few of my favorite tips, plus quick, easy moves to get you started. Do 8 to 10 repetitions of the first two moves, and as many of the third as you can do in 30 seconds. Complete the whole routine 3 or 4 times per week with a rest day between sessions.
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• Combine a band and a dumbbell when you strength-train, which actually gives you triple the toning benefits, according to studies.
Sample move: Stand on exercise band and hold each end in each hand while you simultaneously do curls with a dumbbell.
> Get triple the benefits in half the time with these moves.
•Choose a heavy-enough weight: If you don't challenge your muscles, you're basically wasting your time. Research shows that the lighter weight/high rep strategy a lot of women use to avoid adding bulk really just builds less metabolism-boosting strength, but adds the same size as doing fewer reps of a bigger weight.
Sample move: Grab a 12-pound dumbbell and do Rows: Feet hip-width apart, hinge forward at hips, letting arms hang straight down, palms facing in. Bend elbow back, pulling weight up to chest level. Lower and repeat as many times as you can in 30 seconds; switch sides.
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•Drop and do 20: Push-ups are hands-down the most effective single exercise women can do because they use your entire body to stabilize. There are plenty of ways to modify if you're a beginner--knees down, hands up on a step or seat of a chair, pillow under knees if knees hurt. Even if you can only do a couple, start with that and increase as they become easier.
Sample move: Start on hands and knees, with back straight. Keep upper arms close to sides, which helps you hit the triceps (the muscle in the back of your arm that has a tendency to get flabby without exercise).
> Want to keep track of your progress? Use this easy tool.
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