Ever since Barack Obama came into power, his first lady's toned arms have become the most sought-after accessory amongst high-fliers and the common woman alike. Michelle Obama, who is obviously proud of her big guns, is seen showing them off in sleeveless shifts. Recently an International news agency interviewed her trainer, Cornell McClellan, and revealed just how she manages to keep those 'bingo wings' at bay. If you want to mould your assets like her or an idol closer home, follow this guide.TAUT BUTT LIKE KATRINA AND JOHN
SQUATS: Stand with feet shoulderwidth apart. Bend your knees while looking straight ahead, back erect. You can hold a bar behind your neck on your shoulders to make sure your posture stays erect or hold your arms out in front of you. Carry weights depending on your fitness level. When bending, your knees shouldn't go further than your feet. To maintain this, jut your hip out at the back. Repeat a set of 15 squats three times. WALKING LUNGES: Take your right leg into a long stride and bend it at a right angle. Feel the stretch at the back of the left leg. Place the left leg in front of the right one and repeat. Cover the length of a long room by doing this. Repeat a set of five laps three times. BACK KICKS: On a functional training machine, put the strap around your ankle and start with 10 pounds of weight. Kick your leg back, all the way to your hips while squeezing your butt. Repeat a set of 15 kicks three times.
Set the spinning machine on the highest resistance and spin while standing for short bursts of 15 to 30 counts. Repeat 3 times. SPRINTS: On an athletic track, intersperse sprinting for 15 to 30 metres with walking the same distance. Do this as part of your cardio work out. HIGH KNEE JOGGING: While spot jogging bring your knees up at right angles to your pelvis. Do this as fast as you can for 30 counts. Repeat thrice.
ABS LIKE SHILPA OR AKSHAY
It's not crunches that make the concave abs, it's the low fat per centage. So to tuck in the tummy you need to do power yoga for an hour on an empty stomach, preferably first thing in the morning. Also follow a kickboxing or Pilates routine three times a week and a low fat diet. Martial arts also tighten the core muscles.CARDIO: The importance of sprints and interval training cannot be underestimated if you want a flat stomach. Within 15 minutes of your cardio routine, sprint for one minute and jog for two minutes and break back into a sprint. You can even cycle or jog uphill three times a week or swim. AB CRUNCHES: Lie on your back and fold up your knees. Place your palms behind your head and come up from your stomach. Point your chin at the ceiling. The strain should be on your stomach muscles, not your neck. Repeat a set of 30 crunches three times.
ARMS LIKE ESHA DEOL
For good arms, pay attention to your shoulder muscles which give your arms definition. FRONT RAISES: Hold dumbbells of minimum poundage in both your hands. Now raise them in front of you, with your fingers facing downwards, up to 90 degrees. Do it slowly, concentrating on your muscles. Repeat a set of 15 raises, three times. LATERAL CURLS: Hold dumbbells of minimum poundage (2.5) with arms at your side. Raise arms to shoulder level, using your elbows to lead the way. Make sure your wrists face downwards. Do three sets of 15 repetitions.
BENT-OVER LATERAL RAISES: Bend forward from your hips, bringing your chest parallel to the floor. You can even do this while sitting on a chair. Now repeat the motions of the lateral curls. Do three sets of 15 repetitions.HAMMER CURLS: Hold the dumbbell vertical such that it looks like you are hammering your fist down. Flex your elbow and bring the weights to your shoulder and back down. Do not move your upper arms. Do three sets of 15 repetitions.
ARMS LIKE SHAHID
BICEP CURLS: Hold weights in both arms or on the bar. Lock your elbows and pull up to your shoulders. Weightage depends upon fitness levels. Do three sets of 15 repetitions. TRICEPS: Use a table or a chair. Push yourself off the seat, keeping your palms on the edge. Pull yourself up and down, legs outstretched in front of you. Do three sets of 15 repetitions. Also, push down the bar of a pulley machine to chest level and push it all the way down, while sitting. Do three sets of 15 repetitions. PREACHER CURLS: Sit on a preacher bench, lean forward and do three repetitions of 15 curls. Increase the weight with your fitness levels.
LEGS LIKE KANGANA
For the thighs, start with 15 suryanamaskars. Also, weave walking lunges (5 laps) and interval training into your routine. STIFF LEG DEAD LIFTS: Hold a bar with minimum weight. Bend down from your hip, keeping your back straight and arched till you reach your knees/ankles. The bar should be close to your legs. This also works the lower back. Do a set of 10 to 12 bends three times. HAMSTRING CURLS: Do the curls on the hamstring machine. Three sets of 15 repetitions. CALF RAISES: Do standing and seated calf raises on the calf machine. You need to use 20/30/40-kg weights. You can do standing and sitting calf raises, with three sets of 15 repetitions.
IS THE DIRECTOR OF LEENA MOGRE FITNESS)
— CO-ORDINATED BY MITALI PAREKH