8 Count Body Builders
One legged squat with bar
Stationary Bodyweight Lunge
Opposite Arm Oposite Leg Raise
Seated Fast Arms
Toe Touch with balance disc
Air Bike Crunches
Single Leg Straddle
Slow and steady wins the race with this exercise, designed to strengthen the back of your arms.
1) Stand up with your body leaning slightly forward but your back flat and your abs pulled in tight.
2) Grasp each weight over the top, palms pointing down.
3) With your right elbow bent, lift your arm back so that your arm is almost completely straight. Hold, then release your arm slowly back down.
4) Repeat for 10-12 lifts. Then exercise the other side.
5) Do two sets of 10-12 lifts, building to 3 or more sets as you feel stronger.
Variation: Increase the heaviness of weight.
Loose arm flesh gets a quick tightening with this exercise that benefits the triceps, or back of the arms. Be sure to hold the weights tightly so they don't fall.
1) Sit on the floor with your legs crossed. Sit up tall with your back straight.
2) Hold the weights so that your palms are in. Extend your arms over your head, with your elbows slightly bent.
3) Holding your upper arms still, slowly bend your elbows so that your hands lower to shoulder level. Do not let them dip further back behind you.
4) Raise the weights back up to the starting position and repeat, doing two sets of 8-12 reps each. Rest for 15 seconds between sets.
There's a reason the phys-ed teachers always made us do these. They work. You'll strengthen your pectorals (the chest muscles) and your anterior deltoids or shoulders, plus, of course, your triceps.
1) Kneel on a mat or towels with your ankles crossed and your hands out in front of you, square with your shoulders.
2) Keeping your back straight with your abs tight and your head parallel with your back, slowly bend your elbows and lower your chest to the floor.
3) Straighten your elbows and return to the starting position.
4) Repeat, doing two sets of 8-12 reps each. Rest 15 seconds between sets.
This exercise strengthens the biceps, or the front of your arms. As you improve, lift heavier weights.
1) Sit on the floor with your legs crossed. Sit tall.
2) Using an underhand grip, hold the weights at the sides of your body with your arms straight.
3) Bend your arms, bringing the weights toward your shoulders.
4) Hold the position for a few seconds, then return your hands to your sides. Keep your elbows close to your body throughout the movement.
5) Repeat, doing two sets of 8-10 reps each. Rest for 15-20 seconds between sets.
Variation: Work one side, then the other.
Tip: Keep the movement tight and controlled. Don't swing the weights or you will lose the full benefit of the exercise.
Front Lateral Raises
Your delts, or shoulder muscles, get the workout with this exercise. You'll feel it in your upper arms, too.
1) Stand with your feet shoulder-width apart, back straight, knees slightly bent. Be sure to stand straight.
2) With your hands holding the weights, palms down, place your hands in front of your thighs.
3) Slightly bend your arms, then lift the weights up to your shoulders.
4) Return to starting position, completing two sets of 8-12 reps. Rest 12-15 seconds between reps.
Variation 1: Work one arm at a time.
Variation 2: Start instead with your hands at your shoulders and lift the weights over your head, then lower to your shoulders and repeat.
This exercise benefits your upper back. You'll feel proud as your ability to hold heavier weights and do more repetitions increases.
1) Stand with your feet wider apart than your shoulders. Your abs should be tight and your knees should be slightly bent.
2) Hold the weights with your palms facing in.
3) Inhale as you lift, raising the weights so your elbows are parallel to your shoulders and your elbows are bent fairly tightly.
4) Hold the weights in position for a few seconds, then slowly drop your arms to the starting position and repeat. Try for 2 sets of 8-10 reps each. Rest for 12-15 seconds between sets.
Variation: As you get stronger, use heavier weights.
Upper Back Firmer
Lifting light weights in short repetitions is a great way to strengthen the upper back and shoulders. Move slowly, and do not swing the weights.
1) Sit in a chair, each hand holding a 1-pound weight at the side of your body. Lean forward so your chest is pulled close to your thighs.
2) Slowly lift your arms straight out to the sides, your pinkies up.
3) Squeeze your shoulder blades together. Return to the starting position and repeat the movement. Complete 2 sets of 8-12 reps each, building to more sets with more repetitions.
Variation: As you get stronger, use heavier weights.
This exercise strengthens the extensors, muscles that tend to be underused and weak at the base of your back. It also strengthens and tightens your buttocks muscles.
1) Lie on your stomach with your arms folded in front of you and your chin resting on your arms.
2) Lift one leg up about 4 to 6 inches off the floor. Plant your hips and pelvis on the floor as you do the lifts.
3) Hold for a count of 10 seconds. Then switch to the other leg, holding for a count of 10.
4) Repeat for 5 times on each side.
Tip: When lifting each leg, tighten your buttocks and be careful not to arch your back.
Variation: Shorten the amount of time you hold each leg up but do more repetitions.
Often known as a toe touch, this exercise wakes up your spine and helps release tension in the back and neck.
1) Stand with your feet shoulder-width apart, knees bent and arms relaxed.
2) Tuck your chin in to your chest and slowly roll down until your hands reach the floor. You knees should be soft, not locked.
3) Let your body hang loosely forward from your hips. Hold for 10 seconds.
4) Slowly roll up to an upright position -- one vertebra at a time. Repeat 10 times.
Tip: Move slowly. You'll get maximum benefit if you stretch into the exercise.
Variation: As you get stronger and your leg muscles lengthen, bend your knees a little less. Also, try touching your fingertips and even the palms of your hands to the floor.
Work your lower abdominals with this exercise that will flatten your stomach.
1) Lie on your back with your knees bent, feet on the floor. Position your knees about 6 inches apart.
2) Lifting your back off the floor about 6 to 8 inches, reach your hands to the right side for 3 seconds. Rest.
3) Now, reach to the left side.
4) Repeat, doing 10 reps. Build to 25 reps.
If your neck hurts, hold it with your hands, with elbows bent. Keep arms open, not crunched at the ears.
Here's the classic, performed by athletes for centuries.
1) Lie on your back with your hands behind your head, elbows bent and open to the ceiling.
2) With legs bent at the knees and feet firmly on the floor, sink the small of your back into the floor and raise up, so that your shoulders leave the floor.
3) Repeat for 25 reps. Build to 100 reps.
Raised Leg Crunch
This exercise has cardiovascular benefits in addition to strengthening your abs.
1) Lie on your back with your right leg fully extended. Your left leg should be bent at the knee, foot on the floor.
2) Place your hands behind your head with elbows bent, taking care to keep your elbows open to the ceiling.
3) Lift your head slightly off the floor while lifting your right leg 2 feet off the floor. Keep your leg straight as you lift.
4) Repeat for 10 reps. Then switch legs. Build to 25 repetitions.
Work your abs and strengthen your thighs with this exercise.
1) Lie on your back with your arms extended behind your head and knees bent, with toes touching the floor.
2) Keeping your right knee bent, lift it while bringing your left arm up and out to touch the right toe.
3) Alternate, bringing right arm up to touch left toe.
4) Keep the non-moving leg firmly on the floor.
5) Repeat for 10 reps; build to 25 reps.
Tip: If your neck hurts, modify the exercise by holding your head with your hands and lifting it up towards the ceiling for each repetition. Continue to alternate legs.
Bicycle Toner-PickupThis familiar exercise tightens the abdominals and has a side benefit, too: It strengthens the thigh muscles.
You can do this exercise standing alone, holding on to a chair, or gripping your kitchen counter for support. It tones your outer thighs.
1) Stand up straight, and lift your right leg out to the side. Then lower it.
2) Repeat 10-12 lifts, then turn around and repeat with the other leg.
3) Try not to lean as you do the exercise.
Variation: Add a light ankle weight as you do the exercise.
Outer Thigh Press
You'll feel your upper legs growing stronger and your cellulite lifting away with this simple exercise.
1) Stand with your feet together, your left hand on the back of a sturdy chair for balance.
2) Your back should be straight and your abdominals tight. Don't allow your body to lean as you do the exercise.
3) With your right foot flexed, slowly lift it out to the side, then lower it. The movement should be slow, tight and deliberate.
4) Repeat for 8-12 lifts with your right leg. Relax for a few moments and repeat.
5) Then switch legs, after turning your body around or moving the chair to the other side of your body. Do two sets of 8-12 lifts.
Outer Thigh Leg Lift
This exercise produces quick results, giving you stronger and more shapely thighs. It's also easy to do while watching television or relaxing on a carpet.
1) Lie on the floor with your left side down. Your head, shoulders and hips should all be aligned.
2)Bend your left leg, putting your right hand in front of you for support and balance.
3) Keeping your right leg straight and your foot flexed, slowly raise your right leg. Hold for a moment, then lower your leg. Repeat for 8-12 reps. Relax and repeat.
4) Then, turn around or turn over onto your other side and do two sets of 8-12 reps on that side.
Variation: Rather than lifting your leg, move your top leg forward and backward slowly. You will feel a slight burning as your body gets used to this movement.
Inner Thigh Press
Get to know your adductors or inner thigh muscles with this exercise.
1) Stand with your feet together and hold a sturdy chair with your hand, for balance.
2) Hold your body and back straight and tighten your abdominal muscles.
3) With your right leg flexed, move your right leg in front of your left. Squeeze your inner thigh as you move your leg, using a slow and controlled movement. (Leg swinging won't give you any workout!)
4) Return your leg to the starting position and repeat, doing 8-12 lifts. Then rest and repeat.
5) Turn around or move the chair to the other side of your body and repeat the exercise with your left leg.
Inner Thigh Leg Lift
This exercise tightens the adductors, the inner thigh muscles. The stretch is also good for your body overall.
1) Lie on the floor on your left side, making sure that your head, shoulders and hips are all aligned. Prop up your head with your left hand and place your other hand, relaxed, in front of you for support.
2) Bend your right leg and place it on the floor in front of you.
3) Slowly raise your left leg off the floor about 8-10 inches (higher as you get stronger). Try to keep the leg straight, toes flexed.
4) Pause at the top of the movement and hold, then lower your leg back to the floor.
5) Do 8-12 lifts on the left leg. Then relax and do another set.
6) Turn onto the other side and repeat for two sets with right leg lifts.
This easy exercise will get you started on a great butt-tightening regimen.
1) Find a sturdy chair and position it in front of you, with your hands holding the top of the chair back.
2) While standing straight, lift your right leg back behind you, keeping the leg straight. Then bring the leg back to the floor.
3) Repeat with your right leg for 10 repetitions. Then continue with your left leg.
4) After one repetition on each side, do another full set. Build to 5 reps of 10 on each leg.
Variation: To build stronger thighs, too, bend your knees slightly while doing this exercise.
Here's a dancer's exercise that strengthens both your buttocks and the tops of your thighs.
1) Stand straight, with legs about 18 inches apart. Squat down, then rise, returning to a full standing position.
2) Keep your knees positioned directly over your feet; try to keep them from falling to the center.
3) Keep your heels squarely on the floor and keep your buttocks firmly tucked under you with your back straight and perpendicular to the floor.
4) Repeat for 10 repetitions, building to 50 reps.
TIP: For a deeper workout, squat all the way to the floor; your heels will leave the floor.
This exercise starts out easy, but you'll feel the strength you're building as you add reps.
1) Stand straight, with legs about a foot apart.
2) Bring arms forward straight out in front of you as you squat.
3) Keep buttocks tucked underneath you and feet firmly on floot.
4) Repeat for 10 reps, building to 50 reps.
Tip: As you build endurance, try to deepen your squats.
Ready, set, lunge. This great exercise builds flexibility and is a great prep before jogging or biking.
1) Stand straight, with your legs about a foot apart.
2) With hands at the waist, bring the right leg back into a knee bend. Then come back to a standing position.
3) Repeat with the left leg.
4) Do 10 reps, building to 50 reps.
This is a great tush-tightener that also adds flexibility in your lower back.
1) Lie on your back with your knees bent, about 6-8 inches apart, and your arms at your sides.
2) Lift your buttocks off the floor, keeping your back straight.
3) Repeat for 25 reps, building to 100.
Variation: For even tighter glutes, tighten your buttocks as you lift it off the floor.
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