Strong-arm tactics

FIRST LADY OF FITNESS | Michelle Obama's guns inspire workouts

No one disputes that Michelle Obama has earned the right to bare arms. They are perfectly toned. They aren't scary like Madonna's guns, or skinny like the Olsen twins' useless appendages.

Ann Fox, who works out at the East Bank Club, loves the first lady's trademark sleeveless dresses. "She is setting a wonderful example of a confident woman who is making healthy food choices, exercising regularly, and is comfortable with her body," she says.

"Michelle Obama's arms are attractive because they are toned enough for you to see the muscle distinction but not to the point that it takes away from her femininity," says Jennifer Smith, fitness and sports director at the High Ridge YMCA in Rogers Park. "This proves that women can do weight training exercises and reach their desired results without bulking up."

Some are going even further in their praise. On the Huffington Post, media maven Bonnie Fuller wrote that she sees them as nothing less than symbols of the audacity of hope. "Michelle's strong arms convey the message that if she can personally hug and lift us out of a lousy economy and a lack of top health care or education for everyone, she will," Fuller said.

In theory, there is enough time before the start of summer to tone our arms like Obama's. But Gretchen Collins, fitness director at the East Bank Club, warns that there's no quick way to look that good. "You need to have a low body fat percentage," she says. "You've got to work the whole package, with full-body strength training, good nutrition and cardio, cardio, cardio."

Obama may look effortlessly healthy, but Collins suspects she puts in plenty of hours. "And she was campaigning, too, with two little kids," Collins says. "That's really impressive."

We asked the YMCA's Jennifer Smith which exercises might give us the confidence to go power sleeveless. She recommends doing this routine at least two or three times a week. "If done properly and consistently, you can see results within 21 to 30 days after your start date," she says.

We have to hope.

Position your dumbbells (5 pounds or more) overhead with both hands under the weights in a heart-shaped grip. With elbows overhead, lower the forearm behind the upper arm by flexing your elbows. Flex your wrists at the bottom to avoid hitting the dumbbell on the back of neck. Raise the dumbbell overhead by extending your elbows while hyperextending your wrists. Return and repeat.

The purpose of this exercise it to work all three heads of the triceps at different stages of the movement. Keep the arms and elbows close to your waist. Hold the dumbbell in a neutral position and extend forearm back as far as possible (using the elbow as a pivot point). Do not move the arm. Repeat for two sets of 12 repetitions.

Fitness tip: To maximize results, slow it down and count backward 4-3-2-1. This requires the muscle to work harder and tone faster.

Hold the weights comfortably in your hands your with arms at your sides. Keep your elbows tucked firmly against your body and slowly raise the weights up to your shoulders, keeping a neutral wrist, and then lower. Repeat for three sets of eight to 10 repetitions.

Hammer curl: Start with the weights in your hands at your sides, palms facing each other. Bending your elbows, lift the weights up almost to arms; slowly lower. Repeat for two sets of 12 repetitions.

Angled biceps curl: Hold your weights in your hands with elbows tucked against the body. Angle your arms slightly out to the sides; slowly raise and lower the weights. Repeat for two sets of 12 repetitions.