Ali Sweeney's Shortcut to Great Arms
Here's something I've learned over the years as host of The Biggest Loser and on my own fitness journey: Our bodies are smart. If you do the same workout all the time, your muscles won't be challenged to get stronger and more toned. One fun way I mix things up is by incorporating weighted sticks into my exercise routine, using an ancient Filipino martial-arts technique called Escrima. It's a full-body workout that's especially great for arms. If you move quickly through the reps, it definitely counts as cardio, but you can also go slo-mo and tone your arms without breaking a sweat. I keep a pair of sticks in my dressing room on Days of Our Lives for when I'm wearing something sleeveless. Fast or slow, you can't zone out the way you can on a treadmill. I think that's why after even a 10-minute session, I don't just feel stronger--I'm more focused, and less stressed.
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Try it! 3 easy toning moves
You can order Escrima sticks from amazon.com for about $20, or use any sticks that are about three feet long and one to two pounds, says Steve Lee, Ali's trainer. A Wiffle ball bat works! Start with these moves, then add a DVD like Forza: The Samurai Sword Workout ($12.43; amazon.com) or Jungshin Fitness Level 1 ($24.95; jungshinfitness.com).
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1. Thrusting lunge. Stand with your feet together, holding a stick in each hand. Then lunge forward with your right leg until your right thigh is parallel to the floor. Simultaneously push the right stick forward and thrust your left elbow back, like Ali is doing above. Try to stretch your body in both directions. Do 20 reps, then switch sides.
2. Half-cut. Stand with your feet together, a slight bend in your knees. With your right arm bent, lift a stick over your head. Take a short step forward with your left foot and "slice" the stick downward so it ends up in front of you at waist level. Return to the starting position; do 20 reps, then switch sides.
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3. Meditative arm raises. Sit in a kneeling position with the tops of your feet on the ground. Grab the end of a stick with both hands, one above the other. Hold the stick out in front of you, then inhale as you raise your arms over your head, bending your elbows so the stick ends up behind your back. Exhale as you return to the starting position. Repeat for one minute.
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