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Get Toned, Sexy Arms Like Kate Middleton


Four exercises that will help you look as good in sleeveless dresses as the Duchess of Cambridge.

-Faye Brennan, BettyConfidential.com

We used to lust after Michelle Obama's toned, muscular arms, wondering how on earth she didn't have those jiggly underarms we're all too familiar with. Now, there's a new first lady with arms to envy: Kate Middleton. The Duchess of Cambridge is small all around, yes, but she has definition in her lean arms, which means she definitely works those biceps and triceps out.

Fred DeVito, co-founder of Exhale Mind Body Spa and the Core Fusion workout, has developed four key arm workouts to achieve Kate's toned look. Simply do these exercises 3-4 times a week, and in 3 weeks, you can give Prince William'sother half a run for her money in those sleeveless designer gowns!

1. Kickback: (Tones: Biceps + Triceps)

Equipment: (2) three to five lb weights.

Position:
Stand feet hips width and parallel, knees bent, crease forward from your hips till your back is almost parallel to the floor . Abdominals are pulled in and tailbone is tucked under.

Hold the weights and hang them under your shoulders with your palms facing each other to start .

Movement: Pull the weights straight up with your elbows along side your rib cage until the upper arm is parallel to the floor. From there, extend the arms straight back without lowering the upper arm.

Then reverse the movement: curl first to shoulder without dropping the elbows and extend the arms straight down to the original starting position.


2. Parallel Push Ups: (Tones: Biceps, Triceps, chest and back)

Equipment: None

Position:
Kneel on the floor with knees bent, hips pressed flat + forward, abdominals pulled in, lower back neutral.

Position your hands right under shoulders with fingers pointing forward and elbows right along side the rib cage and arms straight.

As you bend your elbows, your body should lower as a unit and the elbows should stay alongside the rib cage.

A more advanced version is legs straight and even more advanced than that, your feet would be up on a chair so the body is angled forward + down.

20 reps and repeat 2 sets (the speed of the movement should be at a controlled tempo)


3. Basic Biceps Curl: (tones the front of your arms)

Equipment: (2) weights 5 to 10 lbs

Position:
Stand straight up + down, feet hips width apart and parallel, knees slightly bent, abdominals pulled in, lower back neutral spine.

Holding the weights with your palms facing up, lift the elbows so that they are at a 45 degree angle from your vertical stance.

Movement: Curls the weight to the shoulder and then reverse it and extend the arms only half way out.

Move at a steady, even pace. Do not rush otherwise you lose momentum.

2 sets of 20 reps.


4. Triceps Extension: (Tones the back of your arms)

Equipment: one 8 to 10 lb weight

Position:
Stand with feet hips width and parallel, knees slightly bent, abdominal muscles pulled in, lower back neutral.

Hold the weight vertically with both hands under the top head of the weight. Extend the arms up alongside your ears with your elbows bent and the weight hanging down behind your head, along your upper back.

Extend from a bent elbow position to straight arms, keeping your elbows close to your head.

Reverse the movement and lower the weight back to the starting position.

2 sets of 20 reps.

Tell us: Who do you think has better arms, Michelle Obama or Kate Middleton?]

Faye Brennan is senior editor at BettyConfidential.

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