Flabby Arms Exercises - Try The Bicep Curl

Getting Ready

To get ready all you need is:

* a stool or chair

* a pair of dumbells or filled bottles of water

Getting Set to start

* Sit on the stool or chair with your back straight and feel placed on the floor approx a foot width apart.

* Take a dumbell or water bottle in each hand and let the weights hang down by your side.

* Tuck your elbows into your side and your palms facing forward.

* Make sure that your elbows stay tucked into your side at all times and not move away.

* Make sure that you do not slouch but keep your spine erect and upper body still.

* Do not lean backwards or forwards.

* The only thing that should move are your lower arms.

* Keep focused on the muscles of your upper arm and lower arm as they do the work.

* Breathe in a relaxed way throughout the exercise. Do not hold your breath.

Ready to Go

* Slowly start bending your elbows to life the dumbells towards your shoulders. You can do this on a slow count of three. Allow your wrists to curl inwards as if touching your shoulders.

* Pause in this position for a count of three, squeezing the muscles of your upper arm and forearms.

* Release and lower your arms on a slow count of three, uncurling your wrists and bringing your arms down to your sides.

* Pause for a breath or two and continue lifting.

* Continue the lifting and lowering of the dumbells until you cannot lift smoothly lift them any longer.

In his book, Totally Toned Arms: Get Michelle Obama Arms in 21 Days Coach Rylan reveals his program (combining strength training and cardio) including a 7-day jumpstart maintenance plan, and essential diet secrets designed to shed fat and reveal toned muscle, plus 50-60 black and white photos throughout to illustrate. This is a simple program that anyone can do, no matter what their fitness level, at home and with little equipment. With this series of 25 easy exercises, anyone can have Obama arms-- in a matter of weeks!

Rylan Duggan RK, BHK, CSCS, NSCA-CPT, is the creator of the Go Sleeveless! blog and e-book series, and creator of Adonis Fitness, the health and fitness consulting company specializing in women's body sculpting. Duggan is widely quoted in the "Obama arms" press. He lives in British Columbia.

These are some common variations of the bicep curl which all work in slightly different ways. It is good try different variations every few weeks or so, in order to challenge yourself and also not to get bored...Here is another one that I practice.

* Sit on the edge of a stool or chair with feet firmly on the floor

* Hold the dumbbell in your right hand, lean forward from your hips, keeping your spine straight.

* Rest your elbow on the inside of your right thigh with your arm hanging down between your thighs.

* Place your left hand on your left knee to stabilize yourself.

* Slowly lift the dumbbell by bending at your elbow.

* Then slowly lower your arm back down. Do not lock your elbow but keep slightly bent.

* Do equal amounts of repetitions on the other arm.