Get Arms Like Michelle Obama
Get Michelle Obama's Arms
AP
By Jennifer Fields
In the '80s, women wanted Linda Hamilton’s tough-girl "Terminator" arms, then it was Jennifer Aniston’s ultra-femme, defined arms. These days, the First Lady’s sinewy arms are the rage. “Everyone calls me asking how to get Michelle Obama’s arms,” says celeb trainer Kacy Duke who’s sculpted the physiques of Julianne Moore, Bruce Willis, Denzel Washington and Iman to name a few.
What exactly is so great about Mrs. Obama’s arms? “They look strong, but attainable and not overly muscular,” says Duke, who is affiliated with Equinox fitness clubs and is the author of "The Show It Love Workout." “She’s obviously working her biceps, triceps, and front, middle and rear deltoids,” Duke says. “To get the same pretty, well-defined arms, the key is to use light weights (3-8 pounds) and keep your reps high (8-15), says Duke. If you don't have weights handy, you can fill two plastic or eco-friendly shopping bags with up to four 33.8-ounce bottles of water. Each bottle is about two pounds.
To help you power up your arms Mrs. Obama-style, we have Duke's two favorite arm- and shoulder- sculpting moves, as well as AOL Health fitness coach and blogger Liz Neporent's step-by-step arm toning guide.
Click on the arrows below to see other celebs with amazing arms. Scroll down for arm-toning workouts.
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Celebs with Great Arms
By AOL Health Editors
Michelle Obama
We're all bipartisan in our love of the First Lady's amazing arms. Click through our gallery to find out which other famous arms deserve our hero-worship.
Joyce N. Boghosian, The White House / Getty Images
Evangeline Lily
We love watching Lily kick butt on "the island" every week. The fact that she gets amazing arms out of the deal isn't lost on us either.
Frazer Harrison, Getty Images
Jessica Biel
While all the men you know may enjoy looking at this star from the behind, we're enamored with the view of her sleek, strong arms.
WireImage.com
Angela Basset
Basset first caught our attention when she buffed up to play Tina Turner in "What's Love Got to Do With It," but she's managed to hang on to a enviable set of arms well into her 50s.
Sean Gallup, Getty Images
Demi Moore
The fastest way to land a younger man? Get a better bod than most women half your age. Here, Moore more flaunts her fabulous over-40 arms.
Steve Granitz, WireImage
Alicia Keys
Whoever said weight lifting was for boys? This sultry songstress is a true Superwoman and we keep on fallin' in love with her arms.
Kevork Djansezian, Getty Images
Halle Berry
Berry has always been a head-to-toe-hottie, but we wonder if she got those sleek, sexy arms (and dropped the baby weight) from toting around baby Nahla.
FilmMagic.com
Jada Pinkett Smith
Who do you think would win in an arm-wrestling match between Will Smith and Jada Pinkett Smith? We're pretty sure that one look at his wife's guns may send Mr. Smith running.
Michael Buckner, Getty Images
Jennifer Aniston
Aniston may be the current queen of heartbreak, but her physique hasn't suffered at all. Here she shows off her toned triceps.
Gareth Cattermole, Getty Images
Jillian Michaels
"Biggest Loser" trainer Michaels makes grown-ups weep with her tough workouts. It's no wonder. Just one look at her seriously in-shape arms tells you a trip to the gym with her is no joke.
NBC
Kacy Duke's Top Arm Toners
These moves and much more are available in Duke's book, "The Show It Love Workout."
Push, Pull, Kickback
1. Assume a squat position with your legs bent about 45 degrees. Hold a light dumbbell in each hand, arms bent so the weights are positioned just in front of your chest, palms facing each other.
2. Extend your arms straight out in front of you, pushing the weights forward.
3. Then bend your elbows, squeeze your shoulder blades together, and pull the weights back to either side of your chest.
4. Finally straighten your arms out behind you. Do 3 Sets 8-12 Reps.
You'll Feel It
In your chest, back, shoulders and triceps. You'll also get a bonus burn in your thighs and booty from performing this exercise in squat position.
Kacy's Coaching Tips
It's a good idea to try this one without any weights to start. Engage your chest, back and triceps the full range of motion. That way when you do add weight, you'll be sure to engage all the right muscles to do the work.
Open with Strength
1. Stand in the power position. (Stand tall, keeping knees soft. Pull your navel to your spine and maintain a straight back and tight firm belly. In this position, you're guaranteed not to sleepwalk through your exercise or, even worse, fall into sloppy form.) Keep arms by your sides feet close together. Holding dumbbells, lift your arms straight out to the sides so your body forms a T, palms facing down.
2. Keeping your arms extended, rotate your palms front, so the ends of the weights are towards the floor. Squeeze both arms together until their straight out in front of you.
3. Return to the starting position, and immediately repeat the move. Do 3 sets of 8-12 Reps.
You'll Feel It
Through your entire biceps and into your shoulders.
Kacy's Coaching Tips
Pretend your elbows are Krazy Glued to your side so you completely isolate your biceps. Don't "assist" with the move by hoisting your torso backward as you lift. Keep the rest of your body still as a statue but completely relaxed.
Click on the arrows below for more arm-toning exercises.
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Arm Toning Exercises
By: Liz Neporent
Double Bicep curl:
Step 1: Stand on the center of your exercise band with your feet hip-width apart and holding a handle in each hand. Let arms hang down at your sides with palms forward.
Image Credit: Scott Gries / Getty Images for AOL
Double Bicep curl:
Step 2: Curl handles up to shoulders to tighten the band. then slowly lower to start.
Challenge yourself: Do all reps with right arm then left.
*Can substitute the exercise band with dumbbells for this routine.
Image Credit: Scott Gries/ Getty Images for AOL
Bicep Twists:
Step 1: Stand on the center of your exercise band with your feet hip-width apart and holding a handle in each hand. Let arms hang down at sides with your palms facing in.
Image Credit: Scott Gries/ Getty Images for AOL
Bicep Twists:
Step 2: Curl right handle up close to your shoulder, rotating forearm as you go so that it faces front of shoulder at the top of the movement. Slowly lower your hand back to start and then repeat with your left arm. Continue alternating to complete the set.
Challenge yourself: Do all reps with right arm then left.
*Can substitute the exercise band with dumbbells for this routine.
Image Credit: Scott Gries/ Getty Images for AOL
Band Triceps Extension:
Step 1: Stand on the center of your band which is placed next to a chair and hold a handle in your right hand. Lean forward at hips until upper body is at a 45-degree angle to the floor, and place your free hand on top of the chair for support. Bend right elbow so that upper arm is parallel to floor, forearm is perpendicular to it, palm faces in and the band is reasonably taut.
Image Credit: Scott Gries/ Getty Images for AOL
Band Triceps Extension:
Step 2: Keeping upper arm still, straighten arm behind you. Slowly bend arm to lower start. Complete all reps then repeat with left arm.
Challenge yourself: Give three short pulses at the top of the movement before lowering to start.
*Can substitute the exercise band with dumbbells for this routine.
Image Credit: Scott Gries/ Getty Images for AOL
Chair Dips:
Step 1: Sit on the edge of a sturdy chair with legs together, knees bent, toes lifted and heels digging into floor. Firmly grasp sides of chair seat, straighten arms and slide butt just off the front of the chair so that your upper body is pointing straight down.
Image Credit: Scott Gries/ Getty Images for AOL
Chair Dips:
Step 2: Bend elbows and lower body in a straight line. When upper arms are parallel to the floor, push back up to start.
Challenge yourself: Rather than doing in a "seated" position, straighten out your legs and balance on your heels.
Image Credit: Scott Gries/ Getty Images for AOL
