230334 511 Health & Nutrition Exercise General Exercise true Sat, 05 Sep 2009 04:04:33 -0700 /system/videos/6/85/51/23/235185.flv health,nutrition,dieting,stronger,working,out,fitness,toning,arms,michelle,obama,muscular,muscles How To Get Michelle Obama Arms http://www.howcast.com/videos/230334-How-To-Get-Michelle-Obama-Arms http://www.howcast.com/videos/230334-How-To-Get-Michelle-Obama-Arms/edit approved 121 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=230334"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=230334" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 5 carlo_scialla http://img.howcast.com/system/thumbnails/230334/get_michele_obama_arms_hdstill01_xxlarge_maintained_aspect.jpg 1424 false false false 93273 0 15 Step http://img.howcast.com/system/thumbnails/230334/15.jpg For each exercise, do three sets of 15 reps three times a week. Start with push-ups: Lie facedown on the floor, with your palm on the floor at either side of your chest, and your feet together and flexed so your heels are up in the air. Keeping your body taut, push yourself off the floor until your arms are straight, lower yourself as far to the floor as you can, and push yourself up again.

]]> 93274 1 37 Tip If you can’t do regular push-ups, do them with your knees on the floor and your feet crossed.

]]> 93275 2 43 Step http://img.howcast.com/system/thumbnails/230334/43.jpg Do tricep push-ups, also known as diamond push-ups. They’re identical to standard push-ups except your hands are directly underneath your chest, and your fingers face each other with the tips of your index fingers and thumbs touching, forming a diamond.

]]> 93276 3 58 Step http://img.howcast.com/system/thumbnails/230334/58.jpg Holding a dumbbell in each hand, palms facing in, feet apart, and knees slightly bent, bend forward at the waist until your torso is parallel to the floor. Let your arms hang straight down, bending your elbows slightly, and then raise both dumbbells until your elbows are level with your waist.

]]> 93277 4 74 Tip Lift the heaviest weight you can manage while still maintaining your form.

]]> 93278 5 79 Step http://img.howcast.com/system/thumbnails/230334/79.jpg Build your biceps by doing curls: Holding a dumbbell in each hand, palms facing out with your arms close to your sides, slowly raise the weights to the top of your chest and then slowly lower them down to your thighs before raising them again.

]]> 93279 6 92 Step http://img.howcast.com/system/thumbnails/230334/92.jpg Work your triceps: Stand or sit, holding one end of a dumbbell over your head with both hands. Bend your arm behind you 90 degrees at the elbow, lowering the weight behind your head. Then raise it up again.

]]> 93280 7 105 Step http://img.howcast.com/system/thumbnails/230334/105.jpg Be sure to rest your muscles 36 to 72 hours between workouts.

]]> 93281 8 111 Fact Michelle Obama’s personal trainer of 10 years moved from Chicago to Washington, D.C. when her husband won the election.

]]> 511 237710 How To Start a Walking Group HowcastGuide 1589 Thu, 10 Sep 2009 13:03:27 -0700 0 CreateTheGood ]]> 201 http://media.howcast.com/system/videos/3/68/65/23/236568.flv walking,group,starting,AARP,forming,exercising,power,fitness,shape,losing,weight,health,friends Health & Nutrition Exercise General Exercise 0 http://img.howcast.com/system/thumbnails/237710/walking_group_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/237710-How-To-Start-a-Walking-Group 513 180530 How To Warm Up and Stretch Correctly Before Exercise HowcastGuide 2031 Mon, 01 Jun 2009 07:03:31 -0700 17 Rolling_Ball_Pictures ]]> 154 http://media.howcast.com/system/videos/0/30/05/18/180530.flv stretching, health, warming, up, warm-up, exercising, stretches, correctly, right, training Health & Nutrition Exercise Stretching 1 http://img.howcast.com/system/thumbnails/180530/warm_up_correctly_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180530-How-To-Warm-Up-and-Stretch-Correctly-Before-Exercise 515 224 How To Do the Extended Triangle Pose HowcastGuide 2154 Wed, 05 Dec 2007 20:07:04 -0800 5 joekulak ]]> 146 http://media.howcast.com/system/videos/0/24/02/224.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, extended, triangle, utthita, trikonasana, warrior Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/224/Mind.How_to_Do_the_Extended_Triangle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/224-How-To-Do-the-Extended-Triangle-Pose 515 225 How To Do a Seated Spinal Twist Pose HowcastGuide 3058 Wed, 05 Dec 2007 20:07:08 -0800 7 joekulak ]]> 143 http://media.howcast.com/system/videos/1/25/02/225.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, seated, spinal, twist, Ardha, Matsyendrasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/225/Mind.How_to_Do_a_Seated_Spinal_Twist_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/225-How-To-Do-a-Seated-Spinal-Twist-Pose 515 226 How To Do the Chair Pose HowcastGuide 5519 Wed, 05 Dec 2007 20:07:12 -0800 3 joekulak ]]> 91 http://media.howcast.com/system/videos/2/26/02/226.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, chair Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/226/Mind.How_to_Do_the_Chair_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/226-How-To-Do-the-Chair-Pose 515 227 How To Do the Cobra Pose HowcastGuide 2651 Wed, 05 Dec 2007 20:07:19 -0800 5 joekulak ]]> 93 http://media.howcast.com/system/videos/3/27/02/227.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, cobra Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/227/Mind.How_to_Do_the_Cobra_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/227-How-To-Do-the-Cobra-Pose 515 228 How To Do the Headstand Pose HowcastGuide 2992 Wed, 05 Dec 2007 20:07:31 -0800 6 joekulak ]]> 147 http://media.howcast.com/system/videos/4/28/02/228.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, head, stand, headstand, sirsasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/228/Mind.How_to_Do_the_Headstand_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/228-How-To-Do-the-Headstand-Pose 515 229 How To Do the Lunge Pose HowcastGuide 928 Wed, 05 Dec 2007 20:07:35 -0800 4 joekulak ]]> 122 http://media.howcast.com/system/videos/5/29/02/229.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, lunge Health & Nutrition Exercise Yoga 1 http://img.howcast.com/system/thumbnails/229/Mind.How_to_Do_the_Lunge_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/229-How-To-Do-the-Lunge-Pose 515 230 How To Do the Four Limbed Staff Pose HowcastGuide 465 Wed, 05 Dec 2007 20:07:40 -0800 3 joekulak ]]> 92 http://media.howcast.com/system/videos/6/30/02/230.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, four-limbed, four, limbed, staff, Chaturanga, Dandasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/230/Mind.How_to_Do_the_Four-Limbed_Staff_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/230-How-To-Do-the-Four-Limbed-Staff-Pose 515 231 How To Do the Eagle Pose HowcastGuide 754 Wed, 05 Dec 2007 20:07:43 -0800 3 joekulak ]]> 123 http://media.howcast.com/system/videos/0/31/02/231.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, eagle, Garudasana Health & Nutrition Exercise Yoga 1 http://img.howcast.com/system/thumbnails/231/Mind.How_to_Do_the_Eagle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/231-How-To-Do-the-Eagle-Pose 515 232 How To Do the Bound Angle Pose HowcastGuide 3332 Wed, 05 Dec 2007 20:07:47 -0800 4 joekulak ]]> 84 http://media.howcast.com/system/videos/1/32/02/232.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, bound, angle Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/232/Mind.How_to_Do_the_Bound_Angle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/232-How-To-Do-the-Bound-Angle-Pose 515 233 How To Do a Noble Pose HowcastGuide 602 Wed, 05 Dec 2007 20:07:50 -0800 2 joekulak ]]> 96 http://media.howcast.com/system/videos/2/33/02/233.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, noble Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/233/Mind.How_to_Do_the_Noble_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/233-How-To-Do-a-Noble-Pose 515 234 How To Do the Wide Legged Forward Bend HowcastGuide 466 Wed, 05 Dec 2007 20:07:54 -0800 2 joekulak ]]> 99 http://media.howcast.com/system/videos/3/34/02/234.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, wide, legged, wide-legged, forward, bend, Prasarita, Padottanasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/234/Mind.How_to_Do_the_Wide_Legged_Forward_Bend_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/234-How-To-Do-the-Wide-Legged-Forward-Bend 515 235 How To Do the Shooting Bow Pose HowcastGuide 915 Wed, 05 Dec 2007 20:07:58 -0800 5 joekulak ]]> 96 http://media.howcast.com/system/videos/4/35/02/235.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, shooting, bow, Akarna-dhanura-asana, Akarna, dhanura, asana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/235/Mind.How_to_Do_the_Shooting_Bow_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/235-How-To-Do-the-Shooting-Bow-Pose 515 236 How To Do the Plow Pose HowcastGuide 1479 Wed, 05 Dec 2007 20:08:05 -0800 5 joekulak ]]> 164 http://media.howcast.com/system/videos/5/36/02/236.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, plow, halsana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/236/Mind.How_to_Do_the_Plow_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/236-How-To-Do-the-Plow-Pose