Prom Spot - Prom Shape-Up: The Strapless Dress Workout

Wearing a strapless dress to prom? Your best accessory is a set of taut, firm arms. Get ready to bare all -- sorry, we mean arms -- with our targeted toning exercises. Add these moves to your normal exercise routine (without regular cardio, no amount of toning's going to buff you up). Start off with just two sets of each, then add more as you get comfortable with the routine. A pair of dumbbells is all you need to get going! PS: Don't forget to give your muscles a day off every now and then so they can repair themselves. Sometimes they need a break, too!

Biceps Curl

1. Standing straight, hold a pair of 5-8 lb. dumbbells at your sides with your palms facing out.

2. Keeping your elbows pressed against your sides, slowly curl the dumbbells toward your shoulders. Reverse direction and return to the starting position.

PS: Do 10 repetitions per set. And slow and steady wins the race here -- you'll get a bigger benefit from the exercise if you use a slow, controlled movement. If you feel like you're whipping the weights around to keep them up, your dumbbells are too heavy. Downgrade to a smaller size so you can move more comfortably.

Flat Dumbbell Fly

1. Lie down with your knees bent and your feet firmly planted. Grasp the two dumbbells in your outstretched hands with slightly bent elbows. Keep your palms facing in and up toward the ceiling.

2. Slowly raise the weights upward in an arc (as if you were hugging a tree), gently touching the dumbbells together at the top. Hold for a few seconds, then move the weights apart and back to the starting position.

PS: 10 reps per set!

Triceps Dip

1. Stand in front of a chair, facing out. Bend down and place your hands on the edge of the seat and your heels on the floor in front of you.

2. Keeping your arms straight and close to your body, then bend your elbows as far as you can, allowing your booty to descend below the edge of the chair. Reverse direction to return to the starting position.

PS: Work up to 15 dips per set.

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