Your trainer Marlo Fisken, an instructor at Clay in New York City, who has a personal stake in staying abreast of the best bust moves—she uses them to help prop up her own D-cups.
What to do Two to three sets of the indicated reps per move, three times a week on nonconsecutive days.
Not ready to go sleeveless? Here are the best moves to banish flab fast.
Any move you do regularly is great, but to flaunt Cameron Diaz–like guns, you need a routine that targets all the dozen-plus muscles from your wrists to shoulders. For the quickest payoff, we boiled it down to the essentials. Use these moves, and in a week, you’ll start to see results that will send you sundress shopping. Bonus: Trainer Julie Bobek, creator of the All About You: Arms class at Reebok Sports Club/NY in NYC, designed these multitaskers so they’d show your legs and butt some sculpting love, too.
You’ll need A pair of light (2- to 5-pound) and heavy (5- to 10-pound) dumbbells. The lighter weights work smaller muscles; the heftier ones sculpt larger muscles.
The plan Do two sets of each move two or three times a week on nonconsecutive days. Then dare to bare in a cute little sleeveless number.
1. Curtsy Curl-Up
Stand with a light weight in each hand, arms extended in a V at shoulder level, palms down, to start. Step right leg back and to left, bending at knees as you rotate palms up and pull elbows to sides (as shown). Return to start for 1 rep. Do 15 reps. Switch legs; repeat.
* works shoulders, biceps, butt, thighs
2. Supergirl Soar
Lie facedown, a light weight in each hand, arms at sides. Lift upper body and arms (as shown) to start. Keeping upper body lifted, bring arms forward, shoulders next to ears. Pause; return to start. Do 12 reps.
* works shoulders, triceps, back, abs
3. Balance Buffer
Balance on left foot, a light weight in each hand, with right leg raised behind you and torso parallel to floor. Draw weights to armpits, elbows bent, to start. Straighten arms to sides at an angle (as shown); return to start. Do 12 reps. Switch legs; repeat.
* works shoulders, triceps, abs, butt, thighs
4. Redefine Reach
Squat with a light weight in each hand, elbows bent at sides, hands near chest, palms facing each other, to start. Stand, reaching left arm overhead and to right as you bring right arm behind you and to left (as shown). Return to start for 1 rep. Do 12 reps. Switch sides; repeat.
* works shoulders, triceps, back, obliques, butt, legs
5. Bow and Arrow
Stand with feet staggered wide, left foot in front, a heavy weight in each hand at sides. Bend knees and lean forward as you reach right hand toward left foot (as shown). Straighten legs, drawing right weight to waist. Do 15 reps. Switch sides; repeat.
* works shoulders, biceps, back, butt, thighs
6. Core Press
Lie faceup with knees bent, feet flat, a heavy weight in each hand, forearms raised and elbows on floor to start. Sit up until abs engage as you straighten arms in front of you (as shown). Return to start. Do 15 reps.
