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FEATURE FRIDAY: Body Blast Arms!

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Did you know arms are one of the easiest body parts to get in shape? With just a few simple exercises, you can build strength—and see results fast!

Every celeb’s secret to looking great on the red carpet: toned arms. GL chatted up trainer Andrea Partland for the best workout to prom-worthy guns. Use 5-pound weights, or water bottles, for resistance. Do the exercises every other day (plus cardio) and you’ll be subtly buffed in no time. Aim for two sets of 10 to 12 reps, and when that gets easy, increase to three sets of 12 to 15. Final goal? Twenty push-ups (non-stop!) by the end of February!
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Bicep Curls
Stand with knees slightly bent, legs hip-width apart, holding a weight in each hand. Keep arms at sides, in a diagonal line with your legs, palms facing forward. Slowly bend elbows, until your hands almost touch your shoulders. Lower back to start.
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Shoulder Press
Stand with legs hip-width apart, knees slightly bent. Bend elbows so hands are at shoulder height, palms facing out. Tighten abs (make sure you breathe!) and press arms straight up to the ceiling. Return to starting position. That’s one rep.
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Standing Bent Over Row
Stand with your knees bent, legs hip-width apart. Arms should be by your side, fists facing in. Keep your back straight and tilt forward from your waist, so your torso is at a 45-degree angle. Slowly bend your elbows back, pulling the weights up to belly-button height. (Need a visual? Imagine you’re picking up two suitcases.) Andrea advises, “You want to exaggerate squeezing the shoulder blades together as you pull the weight back.” Lower the weights to the starting position.
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Tricep Press-Down
Grasp a weight with both hands, just below your chin. Stand with knees bent and hip-width apart and torso tilted forward at a 45-degree angle. Press the water bottle down toward your belly button, straightening elbows. Slowly bend arms back up to start.
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Lateral Raises
Stand with legs slightly wider than hip-width, arms at sides (palms in). Draw in abs to stabilize back. Slowly raise both arms straight out until they are at shoulder height. Lower down to start.
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Push-Ups
Lie facedown on the floor. Plant hands under your shoulders, with elbows bent and arms close to body. Tighten your abs and push your body up, moving in one solid block (no loose limbs or 3-part push-ups). Lower yourself back to ground. Too tough? Modify by planting your knees on the ground and working from there. Keep your butt tucked in to get the full benefit of the exercise!

POSTED ON 2/8/2008 12:00:06 PM

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