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Another in our expert's ongoing exercise series

Get an arm -- and a leg -- up on fitness

From top to bottom, these 4 easy moves can get you looking trim and feeling strong.

BICEPS
Adding definition to your biceps not only will give you great-looking arms, it will make you stronger for everyday activities. Women often shy away from doing biceps exercises because they're afraid of getting bulky muscles, but it's actually very difficult for them to create big muscles; women have less of the growth-producing hormone testosterone than men do. Here are two of my favorite biceps exercises that work well for everyone. Repeat each of these exercises, 12 to 15 reps.

Standing Curl
1. Hold a pair of dumbbells and stand with your feet shoulder-width apart, arms extended by your sides, knees slightly bent. 2. Keep your elbows tight against your body as you exhale and slowly curl the dumbbells up to a full flex. Inhale as you lower the weights to starting position.

Preacher Curls on Swiss Ball
1. Hold a pair of dumbbells and rest over a Swiss ball with your knees on the floor and a 6- to 8-inch gap between your arms. 2. Exhale as you curl the weight up to a full flex. Inhale as you lower the dumbbells to starting position.

LEGS

Lunges
A lot of people skip doing exercise moves for their legs because they feel they've already worked them out by doing some form of cardio. This is a big mistake. Working out your entire body with resistance training, especially primary muscle groups such as your legs, adds lean muscle -- a precious fat-burning tissue -- to your body. Try these two great moves to add definition to your legs. Repeat each of these exercises, 12 to 15 reps. 1. Stand with about a 2-foot gap between your front heel and back knee. Keep your back straight, chest up, abs tight. 2. Inhale as you drop your back knee toward the ground, stopping about 1 inch above the ground. To avoid injury, make sure your front knee doesn't travel forward past your toes. Exhale as you return to the starting position.

Plié Squat
1. Hold the end of one dumbbell with both hands and stand with your feet about two times wider than shoulder-width apart, toes turned out to the sides as far as possible. 2. Inhale as you squat (as if you were sitting down in a chair). Exhale as you push through your heels and return to the starting position.

Contact Contributing Editor Jorge Cruise, author of "The 3-Hour Diet," at 3hourdiet.com.
For more moves from Jorge Cruise, visit usaweekend.com.