Get a beachbody: Six moves to your sleekest, sexiest arms, abs, butt and legs - Essential Guide to Summer

Shape, May, 2002 by Linda Shelton

The sizzling days of summer are almost upon us, and you know what that means: That bikini is beckoning. So to get you sleek, sexy and swimsuit-ready, Sharon Mehalek, Chicago-based personal trainer, and group exercise coordinator/general manager at RiverPark Athletic Club, created this head-to-toe workout exclusively for Shape. With just two quick (but extremely effective) moves targeting each of your show-it-off areas -- plus zone-specific cardio tips to get you looking lean in the places you want to work most -- you'll get shapelier arms and shoulders, tighter abs and a firmer butt. Focus on one zone or do all six moves in one workout for your strongest, most beautiful body yet!

The plan

Schedule For each move, do 2-3 sets of 12-15 reps 2-4 times a week, resting 1 minute between sets. Warm-Up Walk briskly for 5-10 minutes.

Cool-Down Stretch the muscles you've worked; hold each stretch for 30 seconds without bouncing.

Cardio To really add a blast of energy and get you looking lean, do 30-40 minutes of cardio 3-5 times per week. See our zone-specific cardio tips below each set of moves; each activity, done at a moderate to difficult intensity, will burn 350-500 calories an hour (based on a 140-pound woman).

ZONE 1 arms, shoulders, back and chest

1. Rotated high row Standing with legs hip-width apart, a dumbbell in each hand, bend knees and flex forward from hips until back is parallel to the ground. Let arms hang down in line with shoulders, palms facing in [A]. Bend elbows up until even with shoulders, rotating palms back by the top of the move [B]. Lower arms to starting position, rotating palms in. Recommended weight: 5- to 8-pound dumbbells. Strengthens upper- and middle-back muscles, rear shoulder muscles and biceps

2. Seated incline overhead-press combo Sitting on a chair edge, extend legs in front of you, feet on ground,, ankles crossed. Keeping abdominals tight, lean upper back and shoulders against the chair back. With chest lifted, hold a dumbbell in each hand, palms facing forward, elbows bent with hands at shoulder level [A]. Maintain this position and press arms up and overhead, rotating palms inward. Keeping upper arms still, bend elbows to lower dumbbells behind head [B]. Straighten arms, then bend elbows to lower to start position. Recommended weight: 5- to 10-pound dumbbells. Strengthens upper-back muscles, shoulder muscles, triceps and upper-chest muscles

CARDIO TIPS To blast calories while really working your upper body, try boxing, martial arts, badminton, tennis, paddleball, canoeing, kayaking, rowing or swimming -- or play basketball, volleyball, softball or even try fencing.

ZONE 2 abs

3. Belly busters Sit erect, knees bent and lower legs raised at 90 degrees, parallel to ground. Put hands behind thighs, lift chest and relax shoulders [A]. Hold position for 30 seconds, then slowly extend a leg upward; pause [B]. Return to starting position; repeat with other leg, alternating to finish reps and sets. To advance: Hold arms out to sides. Strengthens abdominals, back muscles and quadriceps

4. Side crunch Lie on your right side, knees bent at 45 degrees so hips, knees and ankles are stacked. Place hands behind head, unclasped and elbows wide open [A]. Contract abdominals and lift legs slightly to bring knees toward chest in a reverse curl; at the same time, slightly lift and curl upper torso toward your knees [B]. Release to starting position; finish all reps, then switch sides. Strengthens abdominals (particularly the obliques)

CARDIO TIPS To whittle your middle and boost the calorie burn, try surfing, windsurfing, rowing, kayaking, kickboxing or racket sports.

ZONE 3 butt and thighs

5. Skater's squat Standing with hands on hips, extend right leg out to side, toes touching ground. Keeping legs straight, flex forward from hips until back is parallel to ground. Lift right leg as high as possible and balance on left leg [A]. Hold this position as you bend left knee [B]. Straighten left leg and continue to bend and straighten knee for all reps, then switch legs. Strengthens quadriceps, hamstrings, buttocks, upper-hip and inner-thigh muscles

6. Plank dumbbell hamstring curl Kneel with palms on ground, arms straight, wrists in line with shoulders. Hold a dumbbell behind right knee by squeezing calf against it. Straighten left leg behind you, balancing on the ball of left foot, and contract abs so body forms a straight line from head to left heel IA]. Maintaining this position, lift right knee up to hip height [B]. Lower and lift knee for all reps; switch legs. Recommended weight: 5- to 10-pound dumbbell. Strengthens buttocks, hamstrings, abdominals, upper-hip and inner-thigh muscles

CARDIO TIPS For a butt-boosting calorie burn, go in-line skating, hill running or walking, hiking, cycling, kickboxing, Spinning or water-skiing.