"Shaping Your Arms" for Brides

STRONG , BEAUTIFUL ARMS

Just what you want for your wedding, and there's still time – this workout is fast
Are your arms soft and Jiggly? Don’t worry: Upper arm and nearby shoulder muscles are small ones, which means that a little wok will shape them up super fast. All you need is one set of hand weights: Pick a weight – from 3 to 10 pounds- that starts to fatigue your muscles at the twelfth repetition of an exercise and wears them out by the fifteenth. Do these five exercises in the sequence in which they're given, or make them tougher by doing them by supersets. (See a faster way to go). Follow the routine two to three times a week, resting at least once a day in between sessions. For best results, increase the initial weight to the next higher level (say from 3 pounds to 5) once the exercises feel a bit easier – about 2 weeks. WITHIN 3 TO 4 WEEKS, you'll look like a different person from the elbows up.

1. Rear Deltoid raise
a. Sit on a stable, armless chair. Lean forward, keeping your spine straight. Arms hang at your sides, by your legs. Hold weights, palms facing inward.
b. Slowly raise your arms out to the sides (until they are parallel with your back). Then squeeze your shoulder blades together and hold. Release your shoulders and very slowly return to a. Do 2-3 sets of 12-15 reps. Improves your posture by strengthening the back of your shoulders.

A FASTER WAY TO GO

If you ‘re really in a rush to get toned and terrific arms, try this "supertoning" routine.

Rear deltoid raise
1 set of 12-15 reps
Rest for 30-90 sec
Repeat 2 more times

Triceps dip/Biceps curl
1 superset of 12-15 reps of each exercise, one after the other, with no rest between
Rest for 30-90 seconds
Repeat 2 more times

Lateral raise/Upright row
1 superset of 12-1 reps of each exercise, one after the other, with no rest in between
Rest for 30-90 seconds
Repeat 2 more times

2. Triceps Dip
a. Sit near the edge of the chair, knees bent at a 90-degree angle and feet flat on the floor: Hands grasp the front edge of the chair seat (don’t lock your elbows). Keep your back straight and shoulders relaxed. Keeping your hands on the chair, slide your butt forward off the seat.
b. Bend your elbows and lower your torso toward the floor, until your arms get close to a 90-degree angle. As you move, keep elbows parallel to each other, not flared out to the sides. When you reach the bottom of the movement, slowly press down on your hands and raise your body back to a. Do 2-3 sets of 12-15 reps. Works back of arms (triceps) and back of shoulders.

3. Biceps curl
a. Stand with feet hip-width apart, knees slightly bent, back straight. Hold each weight with an underhanded grip, your hands in front of your thighs, your elbows pressed to your waist and slightly bent.
b. Keep elbows pressed into your sides; slowly raise your forearms toward your shoulders. Then slowly return to a. Do 2-3 sets of 12-15 reps. Tones the front the upper arms (biceps) and forearms.

4. Lateral raise
a. Stand with feet hip width apart, knees soft, chest lifted and abdominal contracted. With arms at your sides, hold a weight in each hand, palms facing your body, elbows slightly bent.
b. Keeping your elbows slightly bent, slowly raise your arms out to either side until they reach shoulder level. Keep your neck long and don’t hunch your shoulders. Pause a moment, then slowly lower arms back a a. Do 2-3 sets of 12-15 reps. Strengthens the middle shoulder.

5. Upright row
a. Stand with your feet hip-width apart, knees soft, Hold weights I front of thighs with your palms facings toward you (edges of weights touch).
b. Moving elbows higher than hands, slowly draw your arms up until the weights, almost touching, stop underneath your chin. Don’t hunch your shoulders. Pause at the top of the movement, the slowly lower to a. Do 2-3 sets of 12-15 reps. Works the upper back, front and middle shoulders and front of upper arms (biceps).

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