This exercise strengthens the arms.
A. Let your hands fall naturally to your sides
with your palms forward, a weight in each hand.
B. Keeping your elbows planted close to your body, bring the weights
up to your chest, squeezing your biceps muscle. Then lower weight back
to your sides. Repeat 8-15 times. (You can alternate arms instead of
doing both arms at once.)
This exercise tones the backs of the arms.
A. Place your right knee on a chair and
then lean over and rest your right hand on the chair for balance. Keep
your left leg slightly bent. Holding a dumbbell in your left hand, place
your left elbow close to your side with the dumbbell pointed toward
B. Keeping your elbow in place, extend your arm backward until it is
almost straight. Be careful not to lock your elbow. Lower your forearm
down but keep your elbow at your hip. Repeat 8-15 times, then switch
Shoulder Forward Raises
This exercise strengthens and shapes the shoulders.
A. Stand with feet shoulder-width apart,
a slight bend in both knees. Hold a dumbbell in each hand with palms
facing the fronts of your thighs.
B. Lift one or both arms straight in front of you until your arms are
level with your shoulders. Hold for a second or two, and then return
to your side. Repeat 8-15 on each arm. (If this is too difficult at
first, do one arm at a time.)
This exercise shapes and firms the shoulders and the backs of the
Stand with feet about shoulder-width apart.
Lift dumbbells to shoulders. Press the left one overhead and lower slowly
to shoulder. Repeat, alternating sides. Keep back straight and movements
steady. Repeat 8-15 times on each side
This exercise firms the chest muscles.
A. Lie on your back with knees bent and
a pillow under your back and shoulders. Extend both arms straight up
with palms facing in.
B. Slowly lower your arms out to the side, keeping your elbows slightly
bent, until your elbows are just below your shoulders. Then, bring your
arms back up to the starting position. Do this exercise 8-15 times.
Once you improve, you can add more weight.
This exercise tones the backs of the arms and the back.
A. Place your right knee on a chair, then
lean over and place your right hand on the chair for balance. Keeping
your left leg slightly bent and your back flat, let your left hand hang
parallel to your knee.
B. Bring your left hand to your hip, squeezing the shoulder blade (leading
with the elbow so it's close to your body). Slowly return to the starting
position. Imagine that you are trying to get a mower started. After
8-15 repetitions, switch sides and repeat.
Butt & Thighs
This exercise strengthens and shapes thighs and glutes.
Caution: Go down only until the tops of your thighs are parallel to the
floor. Beginners and individuals with knee problems should first do this
exercise without any weights.
A. Stand with your feet about shoulder-width
apart. Let your arms fall naturally to your sides with a dumbbell in
B. Keeping your back flat, lower your back end as if you were going
to sit on an imaginary chair, and then return to the start position.
Make sure your knees are not blocking the view of your toes -- if they
are, you need to shift your weight back some. Repeat 15-20 times.
This exercise strengthens thighs and glutes.
A. From a standing position, step about
30 inches with your left foot. Keep your left foot flat. Only the toes
should support your right foot.
B. Bend your left knee until it is about parallel to the floor, keeping
your knee above your ankle, not out in front of it. Push up and back
with your left leg until your feet are in the starting position. Repeat
8-12 times on each leg.
This exercise works your calf muscles.
Starting position: Stand with your feet
slightly spread. Hold the dumbbells at your sides with your palms facing
your body. Rise up on the balls of your feet, hold for a few seconds
and slowly return to the starting position.
Looking straight ahead, keep your abdominal muscles tight and your back
straight. Repeat 8-15 times.
This exercise strengthens and firms the stomach muscles.
Lie on a mat with your knees bent.
Pull in your stomach, imagining your belly button glued to your spine.
As you slowly curl your head and shoulders off the mat, exhale. Inhale
as you lower. Don't strain your neck or raise hips. Repeat 20-25 times,
or as many repetitions as you manage, while maintaining good form.