FLEX TIME TRICEP EXTENSION.

Works on: Our tricep muscles are located on the back of our upper arms. They help us to extend our arms straight from the elbow joint. We use them all the time to push, throw and press.

THE MOVE

Setup: Use the amount of weight that's best for you, usually a lower weight at first, 1 to 3 pounds, and then move up when it isn't challenging anymore. You can most certainly begin with no weight but your own resistance.

Step 1: Place your right leg forward; lean like you are on a ski slope but keep your stomach and buttocks muscles tight.

Step 2: Bend your elbow and then FULLY extend it back. Try to squeeze your arm in close to your torso and rotate your shoulder blades in, like they were kissing as you extend the tricep.

Alternate move: You may be seated and lift a straighter arm.

Repetitions: Work up to 2 sets of 12 to 15 repetitions.

ABOUT THE TRAINER: Easily the most recognizable face in the fitness industry, Richard Simmons has helped millions of overweight men and women through his exercise videos, eating programs, books and national television and radio appearances. This year, Simmons leads his 26th Cruise to Lose weight-loss program aboard Carnival Cruise Lines. He also teaches at Slimmons, a motivational weight-loss and exercise studio he established in 1974. For more information, call [phone], visit www.richardsimmons.com or stop by Slimmons at 9306 Civic Center Drive, Beverly Hills.

Dana Miller is a West Hills native who has struggled with her weight since she was 9 years old. Seven years ago, she joined the Slimmons studio and began eating sensible, balanced meals provided by Simmons' FoodMover program. Since then, she has lost 110 pounds and ran her first marathon on June 5, the San Diego Rock 'n' Roll Marathon. She ran the race in five hours, 59 minutes, and placed 12,914 out of 20,410 participants.

CAPTION(S):

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Photo:

(1 -- 2) no caption (Richard Simmons)

(3) no caption (Dana Miller)

Tina Burch/Staff Photographer