The Oaks at Ojai (California)

Years ago when a woman reached forty it was thought we shouldn't wear sleeveless blouses. Oh, those "dark ages." Like you, that's as silly as believing that we can't leave the house without matching shoes, belts and purses or that we must wearing hats and gloves to shop in the city or to attend church.

However, if you've looked at your upper arms lately and you're not fond of what you're seeking, take heart. It's time to firm up and do it now as summer will be here before we can blink.

Here are some tricks to help make your upper arms stronger, more muscular and something to show off.

In addition to a regular fitness program, such as brisk walking, cycling, and fitness routines, you'll want to include some weight training to increase the muscles in the upper arms for a sleeveless look you'll be proud to show off. If you belong to a fitness center, ask one of the staff, who understands exercise and weight lifting, to help you design a program that's right for your fitness level and age.

To tide you over, here are a few of my favorites and all you need are two books, two cans of unopened soup or objects that weigh the same. All exercises are done with the objects in your hands. If you are new to fitness, try the routines for a few days without extra weight. If you're recovering from an injury that has sidelined you, check with your doctor before doing these or any exercises. By the way, weight lifting can help improve anyone's strength.

Start with five repetitions of each routine and work up to three sets of ten.

1. With elbows shoulder level and fingers pointing down toward the floor, bring your hands across your chest in front of you. Then return to the first position. Do it slowly. Some people want to swing their arms back and forth, but you're working with resistance, so go slowly and you'll feel this routine in your arms, shoulders and upper back.

2. In the same position as above, move your hands toward your back and have the soup cans touch (if possible). Again, do it slowly.

3. This biceps curl is simple and effective. Holding your upper arms close to the body, bend elbows and bring your hands up to your shoulders slowly. Then release and slowly bring your hands down to your thighs. Keep your arm muscles contracted throughout the routine. For those who are new to fitness, you can sit down during this exercise and you can work one arm at a time.

4. Standing tall, bend your elbows so that your forearms are waist high. Now push your elbows toward your back. Try to make your elbows touch. Again, do it slowly.

5. Standing (or sitting) tall, lift the weight above your head. Hold for a count of five and then slowly return them to your sides.

6. Be sure to stretch (yes, put down those cans) out all your muscles after regular exercise and these upper arm exercises.

Now let's talk about one of my favorite subjects: Food. As you're striving for svelte arms, consider helping your entire body by trimming down your meal choices. Get information from your doctor or a nutritional counselor. Are you aware that if you simply trim out one or two high-fat low-nutrition foods you eat each week you can possibly lose a pound of unwanted fat each week? Sound good? It's true.

Fill up on whole grain foods, fresh fruits and vegetables, and make water your drink of choice. Apples make great snacks while you're traveling and at home. A handful of shelled almonds or walnuts will satisfy you too. If you drink alcohol, limit yourself to one drink per day, then switch to water or sparkling water.

The good news is that the above exercises along with a sensible menu which is rich on low-fat foods will trim your arms and your body. It'll boost your energy level to the moon. What else is in this program for you? How about lifting your baby without strain and hoisting your briefcase into the trunk of the car without noticing the weight.

Now when those sexy skimpy summer styles are whispering your name, you'll be able to snap them up. How so? With these tips and a determination to stay fit for life.

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