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WHAT'S NEW
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Secrets to sexy arms
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Be ready for tank top season with easy exercises to maximize your flex appeal.
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By Michele Drake
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Whether in a tank, bathing suit or sleeveless dress, there's nothing more beautiful than toned arms and shoulders. And the best way to achieve that is by lifting weights regularly.
Don't worry about bulking up. Working on your arms three times a week for about 20 minutes will enhance muscle definition -- it won't leave you with huge, bulging biceps. Follow our routine regularly for toned, defined arms.
Our model performed these exercises on a BOSU, which is a great way to work on your core and your arms at the same time, but you can do the routine standing on the floor as well.
Start off with light weights (about three pounds), then add more weight as you get stronger.
Caution -- if your neck feels tense during the exercises, try the following:
• Relax your shoulders down, away from your ears.
• Alternate arms (do one at a time) rather than working both at the same time.
Stop performing any exercise that triggers neck pain or tension.
Begin with two sets of 10 to 15 repetitions for each exercise, with a 30-second to one-minute break between sets. If you find that too difficult, lighten your weights or perform fewer reps; if it's too easy, add more weight. You should be able to maintain proper form throughout each exercise.
  1. Curl & press
• Stand with feet hip-width apart and with a slight bend in your knees.
• Holding free weights, keep arms straight, with palms facing away from your body.
• Bend arms at elbows and curl forearms up (image 1). Ensure that your upper arms and elbows are held still and close to the body and hold wrists straight.
• When at the top of the bicep curl, turn palms and press arms up (image 2).
• Bring hands back down to shoulder height, turn hands around and return to starting position -- with arms straight and at your sides.
• Tip: Control the down phase as much as the up phase -- it's responsible for 60 per cent of the work.
  2. Lateral and frontal raises
• Stand with feet hip-width apart and with a slight bend in your knees.
• With elbows at your sides, raise hands in front of you, so that there is a 90-degree bend. Palms should be facing each other.
• Raise elbows to shoulder level, maintaining the 90-degree bend and keeping hands and elbows at the same height (image 3). Don't go higher than shoulder height.
• Bring elbows back to your sides, remembering to control the entire movement.
• Straighten arms and bring them to your sides with palms facing behind you.
• Keeping arms straight, raise them in front of you to eye level (image 4).
• Come back to start and repeat the sequence.
 3. Crab walks triceps
This exercise is great for combatting slouching and improving posture. It also firms triceps (back of the arm) and is great for improving wrist strength. Take it in steps -- listen to your body. This exercise is most challenging on the BOSU but is also effective on the ground.
• Sit tall and place hands on the ground just behind your hips with fingers pointing toward you.
• Push shoulders back and squeeze shoulder blades together.
• Lift your body up, using your arms and feet for support (image 5). Start with knees bent and graduate to straighter legs.
• Taking baby steps, move your feet around a circle, stepping hands around to follow.
• Continue for a full rotation and then move in the other direction.
• To finish, try some dips. Keeping chest open, bend arms only at the elbows, then return to start, keeping body strong. Try 10 repetitions to start.
Thanks to our model, Amanda, 44 years old, general manager of the Cobourg GoodLife Fitness Centre.
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