First In Fitness

17 Mar 2009

How to get awesome arms like Michelle Obama

Michelle Obama’s got the designer wardrobe most would kill for, and the super-sculpted silhouette to carry it off to perfection.

Flaunting flab-free arms that could belong to someone 10 years younger than the 45-year-old mum-of-two, Mrs O is totally dedicated to maintaining her enviably buffed biceps. But how does she do it?

The fitness-focused First Lady fits in flab-fighting workouts with her personal trainer around her hectic White House schedule. Exercising for 90 minutes, three times a week, she hits the gym at 5.30am, combining calorie-busting cardio on the spinning bike, stepper or treadmill with intensive weight- training to target specific muscles, prioritising her arms – and all before breakfast! The secret to her taut, toned arms? “Jump squats,” she revealed. “You go down into a push up, then jump up again.”

Awesome arms

Exercises to banish bingo wings

Push ups
Balance on your toes (or on knees for the easier option), palms flat on the floor just wider than shoulder-width apart, with back and legs straight. Breathe in and straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up, exhaling all the way.
Repeat 10-12 times

Tricep dips
Sit on the edge of a sturdy chair with your hands gripping the seat edge either side of you – knuckles facing forward. Shuffle your bottom forward so it’s over the edge of the chair, with feet firmly on the floor. Lower your bottom towards the floor by bending at the elbows, which should bend behind you. Straighten arms to push yourself back up.
Repeat 15-20 times

Biceps curls
Stand with your back straight, knees slightly bent, abdominal muscles contracted. Your feet should be flat on the floor, shoulder-width apart. Holding a dumb-bell in each hand, turn your wrist so your palm faces forwards. Slowly raise the weight up to shoulder level by bending your elbows, making sure elbows stay tucked into waist throughout. Inhale, and lower the weights back to the original position.
Repeat 20 times.

Squat thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, then jump feet back between hands and stand up. Increase intensity by adding in a star jump.
Repeat 15 times

You might also like…