Fitness

Sculpt A-list arms fast!

Get buff (not bulky) with this fun workout stars swear by.

By Meaghan Buchan

From the November 2008 Issue

Madonna is almost as famous for her sculpted body as she is for her music. Her secret fitness weapon: the trainer she shares with pal Gwyneth Paltrow—and now you!

The expert Tracy Anderson, a former dancer and the creator of the DVD series The Tracy Anderson Method ($28 each; TracyAndersonMethod.com), developed this amazing arm makeover exclusively for SELF. "Conventional moves won't deliver the sleek definition that most women want," Anderson says. "You have to challenge muscles from different angles."

The plan Complete one set of each exercise every other day. You'll need a pair of 3-pound dumbbells. "Don't go any heavier," Anderson cautions. "Lighter weights and higher reps are key to chiseling your arms in a very sexy, detailed way." As you become stronger, tack on additional reps—up to 10 at a time. Anderson's clients often eke out 100 reps per move in a session.

Technique tip Add cardio three to six times a week to shed the fat concealing your sexy new curves. For a calorie-crunching option, try Anderson's treadmill "dance" routine: Load your iPod with 30 minutes of upbeat tunes. Run on the treadmill for one song; skip for another; sprint for the next jam. Mix it up until the music stops. (SELF watched Madonna and Anderson do it in sync at Reebok Sports Club/NY in New York City. One word: awesome!)

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Power curl

Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height (as shown). Release arms. Do 25 reps. Switch sides; repeat.