Melissa Kubic

Sleeveless season arrives soon.

And thanks to first lady Michelle Obama, healthy biceps, triceps and delts just sprang into style.

“Every (woman) wants a long, lean, slender look,” said Britt Watson, wellness director at the downtown YMCA.

To achieve smooth, toned limbs, control your weight and diet, experts say. Fat layers hide even well- developed muscles, Mr. Watson said.

Staff Photo by Valera Decker Fitness story about great arm workouts for women made popular by recently popular Michelle Obama.

Watch portion sizes and balance complex carbohydrates with adequate lean proteins, he added. Eat the recommended number of servings of fruits and vegetables every day (usually from five to seven servings).

“You’re not going to get nice, toned muscular arms off of Krispy Kreme donuts,” said physical therapist and yoga teacher Melissa Kubic.

Effective arm workouts focus on triceps (back of upper arm), biceps (front of upper arm) and deltoids (top of shoulders).

“What pulls Michelle Obama’s arms together is the head of the delt,” Mr. Watson said.

Here are exercises for those muscle groups. Do three sets of 12 to 15 repetitions, three times a week:

Triceps: Do pushups with hands about 6 inches apart, elbows close to your body. Put knees on the ground if a full-body pushup is too challenging.

Biceps: Do curls (bring wrists to shoulders) using weights, soup cans or gallon milk jugs filled halfway with water.

Deltoids: Do side lateral lifts. Hold soup cans in hands, lift arms up with only a slight bend in the elbow until hands are in line with ears, then lower slowly.

Yoga, especially active types such as Vinyasa or power yoga, strengthens arms and shoulders while improving flexibility, Ms. Kubic said.

“Sun salutations exercise every muscle in your body, through a full range of motion,” she said. “They’re great for shaping and strengthening and as warm-ups for any fitness routine.”