How-to get arm candy

(Paul Matthew Photography)

Hot weather means bare shoulders, exposed arms and wouldn't it be better to show off your arm candy than chicken-wings. Here are some workouts that will get rid of the flab, tone and tighten your arms but not get you bulky manly guns.

Mumbai-based personal trainer Sushil Pawar explained to iDiva.com, a lifestyle site for women, arm circles and tricep dips are the best way to make you feel confident in your skimpy LBD. Here is Pawar's four-steps to arm candy (10 reps for each step):

Step 1: Stand or sit with your back straight and arms stretched out on either side. Lightly clench your fist and relax your elbows by bending them slightly. Hold this position and turn your fist up and move your arms in a pulsating upward movement.

Step 2: Now turn your fist to face down and move your arms in a pulsating downward movement.

Step 3: Next, turn your fist to the back and move your arms in a pulsating backward movement.
Finally, turn your fist to face forward and move your arms in a pulsating forward movement.

Step 4: Work-out your triceps with tricep dips. Sit on the edge of a comfortable chair or bench with a firm seat. Hold the edge with your palms and move your buttocks forward until your whole body is supported by your palms. Now move up and down.

FabFitFun.com, a Hollywood insider beauty and wellness blog by E! host Guiliana Rancic, offered these tips to help you ditch the long sleeves and cover-ups:

Grab a pair of light hand weights (2 or 3 lbs., 5 if you're feeling ambitious) and add bicep curls, overhead tricep presses and shoulder flys in time with your walk or stride. (Note: Do not RUN on the treadmill and do this. Keep it to a brisk walk with an incline of at least 2!).

Take a look at these BodyRock.TV fitness and health how-to vlog posts for bicep and tricep exercises: http://www.bodyrock.tv/2009/02/28/upper-body-workout-4-compound-sets and http://www.bodyrock.tv/2009/02/28/upper-body-workout-5-compound-sets

If you prefer to work out at the gym, try incorporating the above and switch it up with pilates classes to strengthen and lengthen your arm muscles.

According to JJ Virgin, fitness and nutrition guru to the stars, in her new book "Six Weeks to Sleeveless and Sexy" ($13.99/€11.20) released in May it is important to feed your arms, here are three tips of her basic tips: drink eight or more glasses of pure spring water (pass on enhanced waters and sport drinks), eat a substantial breakfast (turkey wrap), and follow your workout with lean protein and a high-fiber carb (avoid protein bars).

Virgin said she wrote the book because she constantly heard, "JJ, I wish they had Spanx for arms." And, insists ladies do not need to be in the "Arms Witness Protection Program."

To get your arm candy it will just take a little sweat, discipline and sound sleep.