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.
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.
Liz Neporent's Step-By-Step Arm Toning Guide
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.
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.
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.
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.
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.
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.
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.
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.
