Basic Upper Body Workout
Lie on the floor with your abs contracted. Lift weights straight above your chest. Bend your elbows and lower arms until elbows are below the shoulder level. Contract your chest and raise arms upward.
If using a flat bench press, use free weights and perform 4 to 6 sets in a pyramid set. You may reduce the number of repetitions or reduce the weights from time to time to improve your upper body workout.
Biceps
Upper body workout includes exercises that strengthen and tone the biceps. Perform a standing biceps exercise using a pulley or free weights. Do not swing the weights and keep elbows close to your side. Use heavier weights first then lighter ones. Do ten repetitions on each set.
Triceps
Perform three sets in a tricep dips machine. You can do this as many times as you want. In addition, you can use a straight bar or cable rope extension to strengthen muscles in your triceps.
Do this by pulling down the weights while keeping your head up and your shoulders back. Contract your abdominal muscles and tuck elbows close to your side.
Push ups
Push ups is a common upper body workout exercise. Start by positioning yourself on the floor on a push up position. Make sure that your hands are wider than your shoulders.
Bend your elbows and lower your body into a pushup. Keep your abdominals tight and avoid sagging in the middle. Push back and repeat from the beginning.
Back extension
Your upper body workout should also target muscles on your back. Do a back extension exercise by lying face down with hands lightly cradling your head.
Raise your upper body a few inches from the ground while keeping the head and neck aligned at the same time. Hold the position for 3 to 4 counts and then repeat.
Overhead press
Stand and hold weights in your hands. Bend your elbows and raise weights next to your shoulders. Push weights over your head with elbows straight and palms facing each other a little in front of the head. Lower the weights and repeat.
Dips
Dips can make your upper body workout more challenging and effective. Sit on a chair with your hands next to your thighs. Balance your arms, move back in front of the chair with legs slightly bent.
Bend your elbows and lower body while keeping the shoulders down with elbows parallel to each other at 90 degrees. Return to your original position and repeat.
In order for your upper body workout to be effective, do not stick to only one workout routine. It will also help if you perform quality sessions with enough rest in between.
You also have to feed your body with foods rich in protein to build and repair body tissues. Moreover, keep a record of your upper body workout sessions to monitor your progress.
Resistance Exercises (Training with Your Own Body Weight)
Basic Crunch
The most basic abdominal exercises today are Crunches. Together with proper eating habits, Crunches can really make your abdominal muscles toned and firm. Strong stomach muscles can help a lot in preventing back-related problems and in improving your posture. Moreover, you will be able to get rid of flabs and unwanted fat, making you look good and feel good about yourself.
There are several exercises that target the abdominal muscles. In this section, learn how to do the Basic Crunch:
There are several exercises that target the abdominal muscles. In this section, learn how to do the Basic Crunch:
 | STEP 1: Lie on your back (on the mat or on the floor) and bend your knees with feet flat on the floor. Place your hands by your ears. |
 | STEP 2: Keeping your lower back on the floor, curl your shoulders forward by slowly lifting your head, shoulders, and upper back. Breathe out as you lift and breathe in as you lower down to tense the abdominals. To keep your head in line with your spine, maintain a space the size of your closed fist under your chin. Hold each repetition for 4-5 seconds. |
Don’t forget to suck in your gut so that your lower back presses against the mat or floor. Work through the entire exercise slowly and steadily, without heaving yourself up or flopping down.
Reverse Curl
The most basic abdominal exercises today are Crunches. Together with proper eating habits and fitness supplements, crunches can really make your abdominal muscles toned and firm. Strong stomach muscles can help a lot in preventing back-related problems and in improving your posture. Moreover, you will be able to get rid of flabs and unwanted fat, making you look good and feel good about yourself.
The reverse curl is a variation of abdominal crunch fitness which targets the rectus abdominis muscles. These are the paired muscles which extend from the ribs to the pelvis. These muscles aid in breathing and control the way your spine bends. Learn how to do the abdominal Reverse Curl in this section:
The reverse curl is a variation of abdominal crunch fitness which targets the rectus abdominis muscles. These are the paired muscles which extend from the ribs to the pelvis. These muscles aid in breathing and control the way your spine bends. Learn how to do the abdominal Reverse Curl in this section:
 | STEP 1: Lie on your back (on the mat or on the floor) and place your hands behind your head. Raise your legs straight up in the air but keep your shoulders and head on the floor at all times. Make sure that your feet don't go further back than your head. |
 | STEP 2: Tighten your lower abdominals and bring your legs and pelvis towards your ribcage. Keep each movement slow and controlled and don't let your legs swing about. |
Don’t forget to suck in your gut so that your lower back presses against the mat or floor. Work through the entire exercise slowly and steadily, without heaving yourself up or flopping down.
Full Crunch
The Full Crunch is the most advanced exercise that works on your stomach muscles. It targets the entire stomach area by combining the Basic Crunchand the Reverse Curl.
 | STEP 1: Lie on your back (on the mat or on the floor) and raise your legs, knees bent. Place your hands by your ears. |
 | STEP 2: Curl your legs and pelvis towards your ribcage. Simultaneously, curl your shoulders forward. Be sure not to strain the muscles in your neck. |
The basic movements of this exercise develop the strength of the abdominalmuscles, while the use of the ball helps increase stability.
STEP 1. Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques, Lower Back
Oblique V-Up
STEP 1. Lie on your side with your body in a straight line and your arms crossed against your chest.
STEP 2. Life your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting, even though there isn't too much motion involved.
STEP 3. Pause, then slowly return to the starting position. Repeat as many times as needed, then switch sides.
STEP 2. Life your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting, even though there isn't too much motion involved.
STEP 3. Pause, then slowly return to the starting position. Repeat as many times as needed, then switch sides.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Kneeling Cable Crunch
STEP 1. Attach to the high pulley, the rope handle, and grab onto it. While facing the machine, kneel in front of the weights with your butt near your heels, but not resting on them. Hold the ropes at the sides of your face with your elbows pointing straight down to the floor.
STEP 2. Bring your rib cage toward your pelvis, making sure to avoid moving other parts of your lower body from the original position. Pause aas your elbows near your knees, the return to starting position. Repeat.
STEP 2. Bring your rib cage toward your pelvis, making sure to avoid moving other parts of your lower body from the original position. Pause aas your elbows near your knees, the return to starting position. Repeat.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Bicycle Kick
STEP 1. Lie on your back, and bend your knees at 90 degrees so that your thighs are pointing toward the ceiling. Place your hands behind your ears.
STEP 2. Pump your legs back and forth, as if riding a bicycle. Simultaneously, rotate your torso from side to side by moving an armpit, but not elbow, up toward the opposite knee.
STEP 2. Pump your legs back and forth, as if riding a bicycle. Simultaneously, rotate your torso from side to side by moving an armpit, but not elbow, up toward the opposite knee.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Lunges
The Lunge tones the legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this Fitness Exercise if you have knee problems. The Lunge strengthens several muscles: your hamstrings, gluteals, and quadriceps.
When doing this exercise, make sure to keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward. Let your knee pass forward your big toe in the middle position.
When doing this exercise, make sure to keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward. Let your knee pass forward your big toe in the middle position.
 | STEP 1: Place your right foot forward while your left foot is behind your body about one stride-length apart. |
 | STEP 2: Flexing the left foot, slowly sink down. This will set off your right knee to bend. Put your weight on the heel of your front foot to work the buttock muscle most effectively. Return to starting position and work with the other leg. |
Push Up Resistance Exercises | Push Ups Exercise & Workout
Also referred to as the press up, the Push-Up is possibly the most classic of all strength training exercises. This exercise develops your upper body, particularly the pectoralis major muscles or pectorals, and the triceps brachii muscles or triceps. Push-Ups are also a staple in military training.
In a push up exercise, you assume the prone position, your back is straight, and your hands are slightly more than shoulder-width apart. You can start yourpush up workout very gently. For women, using Push-Up grips will be easier on your wrists.
In a push up exercise, you assume the prone position, your back is straight, and your hands are slightly more than shoulder-width apart. You can start yourpush up workout very gently. For women, using Push-Up grips will be easier on your wrists.
 | STEP 1: Assume a prone position on the mat or on the floor. |
 | STEP 2: Maintaining a straight back, bend your elbows to lower your shoulders and upper body until your forehead and nose are almost touching the floor. Straighten your elbows to raise yourself. |
Squats
Squat, similar with Lunges, is a great all-around exercise for the legs. This Fitness exercise is a tried-and-tested lower body exercise for anyone without knee problems. Squats focus on your hamstrings and gluteals, and also target your abdominal muscles and lower back since they are used for balance.
The Squats come in many variations. Learn the basic type of Squats in this section:
The Squats come in many variations. Learn the basic type of Squats in this section:
 | STEP 1: Stand (with legs slightly bent and feet hip-width apart) and keep your back straight. Put your hands on your hips. |
 | STEP 2: Slightly lean forward. Bend your knees and lower your upper body. Be sure to keep your heels on the floor. |
Triceps Dips
As the name suggests, the Triceps Dips target the triceps brachii muscles, commonly known as the triceps. These are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.
To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Dips, or any type of exercise for that matter. Learn how to do the basic Triceps Dips in this section:
To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Dips, or any type of exercise for that matter. Learn how to do the basic Triceps Dips in this section:
 | STEP 1: Place your feet hip-width apart. Keep your back close to the bench. |
 | STEP 2: Lower yourself until your arms are bent at 90°, then push back up until your arms are straight, but not locked. |
Low Bridge with Leg Raise
The Low Bridge with Leg Raise is an exercise that targets the hamstrings and the abdominal muscles. The hamstrings are the muscles situated at the back of your thighs, while the gluteal muscles form the buttocks. On the other hand, strong stomach muscles can help a lot in preventing back-related problems and in improving your posture. Moreover, you will be able to get rid of flabs and unwanted fat, making you look good and feel good about yourself. Learn how to do the Low Bridge with Leg Raise in this section:
 | STEP 1: Lie on your back and bend your knees, keeping your feet flat on the mat. Put your hands on your sides. |
 | STEP 2: Lift your hips. Keep your feet and hands flat on the mat. |
 | STEP 3: Raise your left leg towards the ceiling. |
 | STEP 4: Still keeping your leg raised, slightly move your hips towards the mat, then return to starting position. Repeat this exercise, this time raising the other leg. |
Stability Ball Exercises
Stability Ball Exercises have become a staple in most gyms. Talk of strengthening the “core” for more functional training is heard more and more often.
Because of the unstable surface, Stability Ball Exercises have been shown to improve balance, coordination, core strength, and flexibility, but how do you progress in the level of exercising on the Stability Ball?
Here are some rules to remember when you get started with your Stability Ball Exercise Fitness routine:
Push-Ups
Because of the unstable surface, Stability Ball Exercises have been shown to improve balance, coordination, core strength, and flexibility, but how do you progress in the level of exercising on the Stability Ball?
Here are some rules to remember when you get started with your Stability Ball Exercise Fitness routine:
- The size of the ball is dependent on your height. When you sit on the ball, there should be 90 degrees of bend and the knee and hip joint.
- A beginner may want to use a slightly under-inflated ball. This allows the body to move more easily on it.
- Make sure there is plenty of room around you. Stay a few feet away from walls, people or other objects that you may collide with if you fall off the ball.
- Start gradually with small, easy movements. Decreasing the range of motion of your arms and legs will keep you more balanced. The farther you extend body parts away from the ball, the more difficult it will be.
Push-UpsThe push-up begins with your stomach on the ball walking out to a plank position.
- Beginner Level Push-up - Walk out just a couple of steps so your pelvis and the upper part of your thighs are supported on the ball. Your hands are directly under your shoulders on the floor and your legs are extended off the ball parallel to the floor.
Bend your arms to lower your chest between your hands and then press straight up. Imagine you are a teeter-totter and when your upper body goes down, your legs go up and vice versa. - Advanced Push-up - Walking farther away from the ball in plank position makes this Swiss Ball Exercise more difficult. For instance, walk out until you feel your knees and even your shins only on the ball.
This means you have more of your body weight to push because less is supported on the ball. Complete as many push-ups as you can.
Squats can be done against the wall or lying on the ball. They work all the large muscle groups of the legs.
- Beginner Level Squat – Place the ball against the wall and lean your lower back into it with your feet out in front of you. Walk your feet away from the wall so you are leaning into the ball. Feet should be about shoulder width apart.
Bend your knees sitting back over your heels like you are going to sit in a chair. Don’t bend any lower than 90 degrees. Then straighten your legs back to starting position. - Advanced Squat – This exercise involves lying with your back on the ball, head and shoulders supported, hips lifted, and ankles under your knees.
Lower your bottom straight down to the floor keeping your shins perpendicular to the floor. Then, using your hams and gluteal muscles, squeeze and lift your bottom back up until it is parallel to the floor. Keep the ball as still as possible when doing this.
This involves lying on a mat on your back with your feet and ankles on top of the Stability Ball.
- Beginner Level Bridges
With your feet hip width apart on top of the ball, slowly curl or peel your spine up off the floor, lifting your hips to the ceiling.
The arms are stabilizing at your side and you should feel your shoulders pressing into the mat and feet pressing into the ball. Roll the spine back down, vertebrae by vertebrae. - Advanced Level Bridges
While up in the bridge attempt to raise one, then both arms up to the ceiling. Also, attempt to raise one leg at a time off the ball with your arms down for support.
With so much talk these days about working your "core", you may be wondering what good is a Core Exercise Ball Workout.
First, understand what the core actually is. The core includes the muscles in your body that stabilize and support all your movements.
Your core, or what people used to call your "midsection", is made up of the deep abdominal and back muscles that work as stabilizers for your entire body. These muscles are the "deep" stabilizing muscles that, although you cannot see them, maintain the core stability in your body.
The exercise ball is a great tool for strengthening the core. A primary benefit of a Core Exercise Ball Workout, as opposed to exercising on a mat, is that your body responds to the instability of the ball to remain balanced, engaging many more muscles to do so. Those muscles become stronger over time to keep balance. Core strength is important because the muscles of the lower back and abdomen serve as a solid foundation for day-to-day activities, as well as posture and balance.
Use Your Exercise Ball as a Chair
This one is pretty easy. Try sitting on an Exercise Ball chair instead of a regular office chair. Office dwellers can replace their desk chair with a stability ball.
The constant adjustment and readjustment that your body makes on the ball will work your core muscles; even sitting at your desk. It feels good and can add a bit of fun to your workday!
EXERCISES
Small Abdominal Curls
Position: Lie on your back with the ball under your knees, knees in line with hips. Be sure your neck is long and place your hands behind your head, with elbows wide.
Movement: Inhale to prepare and begin to drop your chin while your head is still on the mat. Exhale to lift your head, bending the upper body. Inhale and hold. Exhale to return your head to the mat. Repeat eight (8) times, slow and controlled.
Tip: When you inhale and hold, be sure your gaze is on your thighs, NOT on the ceiling. This keeps your head and neck in the proper position. Also, be sure your fingertips rest lightly behind your head, and you are not using your hands to pull your head up.
The Waterfall
First, understand what the core actually is. The core includes the muscles in your body that stabilize and support all your movements.
Your core, or what people used to call your "midsection", is made up of the deep abdominal and back muscles that work as stabilizers for your entire body. These muscles are the "deep" stabilizing muscles that, although you cannot see them, maintain the core stability in your body.
The exercise ball is a great tool for strengthening the core. A primary benefit of a Core Exercise Ball Workout, as opposed to exercising on a mat, is that your body responds to the instability of the ball to remain balanced, engaging many more muscles to do so. Those muscles become stronger over time to keep balance. Core strength is important because the muscles of the lower back and abdomen serve as a solid foundation for day-to-day activities, as well as posture and balance.Use Your Exercise Ball as a Chair
This one is pretty easy. Try sitting on an Exercise Ball chair instead of a regular office chair. Office dwellers can replace their desk chair with a stability ball.
The constant adjustment and readjustment that your body makes on the ball will work your core muscles; even sitting at your desk. It feels good and can add a bit of fun to your workday!
EXERCISES
Small Abdominal Curls
Position: Lie on your back with the ball under your knees, knees in line with hips. Be sure your neck is long and place your hands behind your head, with elbows wide.
Movement: Inhale to prepare and begin to drop your chin while your head is still on the mat. Exhale to lift your head, bending the upper body. Inhale and hold. Exhale to return your head to the mat. Repeat eight (8) times, slow and controlled.
Tip: When you inhale and hold, be sure your gaze is on your thighs, NOT on the ceiling. This keeps your head and neck in the proper position. Also, be sure your fingertips rest lightly behind your head, and you are not using your hands to pull your head up.
The Waterfall
Position: Lie on your back with knees bent and feet on the floor, hip width apart. Hold your ball on your ribcage with both hands. Be sure to maintain lots of space between your feet and your bottom.
Movement: Inhale to prepare. Exhale to lift your head and bend your upper body as you roll the ball up your thighs, over your knees, and down to your shins. Inhale when the ball is at your ankles and begin to roll back, reversing the move you just did.
Exhale to continue releasing backward, rolling the ball over your body, and finally bringing your head back onto the mat. Repeat six (6) times, slow and controlled.
Tips: If your feet are too close to your bottom, it will hamper your ability to get the ball up and over your knees. Keep your abdomen hollowed out, and your shoulders down and back.
Single Leg Stretch
Position: Lie on your back, with your head and shoulders lifted off the mat.
Movement: Pull one knee to your chest as you stretch the other leg away from you. Reach the ball to the outside of the bent knee, then switch legs. Repeat for 10 counts on each side.
Modifications: You can also hold the ball in the air above you during the entire exercise, and/or keep your head down on the mat.
Tips: Stretch your legs long, creating length between your feet and hips. Keep eye gaze on your thighs, not the ceiling.
The Push-Up
Position: Lie with your stomach on top of your core exercise ball, then walk out to a plank position with your thighs supported on the ball and your feet floating in the air. Hands are just wider than shoulders, fingertips parallel to your body.
Movement: Inhale to bend your arms, lowering your chest between your hands. Exhale to straighten your arms and press yourself up. Repeat 6-8 times.
Tips: Shoulder blades remain open across your back. Think of your body as one long line. Keep your abdominals connected to avoid swayback, and do not let your head drop, but keep it in line with your spine.
Oblique Exercises for a Trim Waist
There are many ways to do oblique exercise. I feel the best exercise system for training the obliques is to do exercises in a variety of positions that stimulate the transverse abdominal muscles and the internal and external obliques at the same time.
The Pilates system has proven itself to be the best oblique abdominal exercise sequence than any other out there.
Listed below is what I believe to be the best oblique exercise sequence to trim up your waistline.
Pilates Criss Cross
Purpose:
This oblique exercise works the muscles at the waist and trunk. It is a very effective exercise for getting rid of love handles, in effect, slimming the waist.
Position:
Lying on a mat, clasp your hands at the base of your skull. Keep your elbows wide by drawing the shoulder blades together and down. Bend your knees up into a tabletop position (knees directly over hips, shins parallel with the floor and toes pointed).
Action:
Keep your elbows wide, not pulling on the neck. Stay lifted from your core rather than just leading with your elbows (this will cause you to rock from side to side). Maintain a strong core connection with the deepest transverse abdominal muscles, and use the obliques to really execute at the waist. Move slowly, holding the twist at the waist to each side. Think deeper in the abdomen.
Side Plank
Purpose:
This oblique exercise works the deep core muscles, waist, arms, shoulders, thighs, and hips. It is a great way to teach the body to work in a lateral plane.
Position:
Lie on your right side with your elbow bent at a 90-degree angle and forearm under your shoulder, fist points forward. Knees are bent at a 90-degree angle with legs and hips stacked.
Movement:
Draw in your lower abs and tighten your waist to raise your hip and thigh off the floor. Create one long line of energy from the crown of your head through your feet. Keep the shoulders pressing down away from the ears and hold for 6-8 seconds (build more repetitions as you advance rather than holding longer).
Variation:
To make it more challenging, extend the legs and raise your hips, thighs, and knees off the floor as you reach to the ceiling with the top hand.
Bridge with Leg Lift
Purpose:
This oblique exercise is not only for lumbar (low back) mobility but also to stabilize the pelvis. Lifting one leg off the mat makes it a great oblique abdominal exercise. You will definitely feel the muscles of the obliques, hamstrings, and gluteals when performing this exercise.
Position:
Lie on a mat with your knees bent, feet hip width apart and ankles directly under your knees. Arms are at your side with palms face down.
Movement:
The Pilates system has proven itself to be the best oblique abdominal exercise sequence than any other out there.
Listed below is what I believe to be the best oblique exercise sequence to trim up your waistline.
Pilates Criss Cross Purpose:
This oblique exercise works the muscles at the waist and trunk. It is a very effective exercise for getting rid of love handles, in effect, slimming the waist.
Position:
Lying on a mat, clasp your hands at the base of your skull. Keep your elbows wide by drawing the shoulder blades together and down. Bend your knees up into a tabletop position (knees directly over hips, shins parallel with the floor and toes pointed).
Action:
- Draw your head and shoulders off the floor, just lifting to the base of your shoulder blades. Feel a fold or bow just under the chest.
- Draw in your lower abdominal muscles, inhale in the center, and then exhale as you twist at the waist, bringing the right elbow to the left knee as you extend the right leg away from you. Switch elbow to right knee as you extend the left leg.
- Continue switching both legs as you inhale and exhale for eight repetitions. You should be tired by six or eight repetitions if you are doing them correctly.
Keep your elbows wide, not pulling on the neck. Stay lifted from your core rather than just leading with your elbows (this will cause you to rock from side to side). Maintain a strong core connection with the deepest transverse abdominal muscles, and use the obliques to really execute at the waist. Move slowly, holding the twist at the waist to each side. Think deeper in the abdomen.
Side Plank
Purpose:
This oblique exercise works the deep core muscles, waist, arms, shoulders, thighs, and hips. It is a great way to teach the body to work in a lateral plane.
Position:
Lie on your right side with your elbow bent at a 90-degree angle and forearm under your shoulder, fist points forward. Knees are bent at a 90-degree angle with legs and hips stacked.
Movement:
Draw in your lower abs and tighten your waist to raise your hip and thigh off the floor. Create one long line of energy from the crown of your head through your feet. Keep the shoulders pressing down away from the ears and hold for 6-8 seconds (build more repetitions as you advance rather than holding longer).
Variation:
To make it more challenging, extend the legs and raise your hips, thighs, and knees off the floor as you reach to the ceiling with the top hand.
Bridge with Leg Lift
Purpose:
This oblique exercise is not only for lumbar (low back) mobility but also to stabilize the pelvis. Lifting one leg off the mat makes it a great oblique abdominal exercise. You will definitely feel the muscles of the obliques, hamstrings, and gluteals when performing this exercise.
Position:
Lie on a mat with your knees bent, feet hip width apart and ankles directly under your knees. Arms are at your side with palms face down.
Movement:
- From a neutral spine, inhale to prepare and as you exhale, imagine curling the spine up from the tail bone, scooping out the deeper abdominals as the hips lift to the ceiling. Feel the weight evenly in the shoulders and the feet to keep the hips lifted and level.
- While lifted and level in the hips, press one foot onto the floor and lift the other foot about an inch off the mat, then switch without rocking side to side as you alternate legs for 4-6 repetitions.
- Inhale at the top and then exhale to deeply peel the spine down from top to bottom.
Resistance Exercises (Training with Free Weights)
Arm or Biceps Curl
The Biceps Curl is a very popular exercise which works on the biceps brachii muscles. These muscles are located on your upper arms. When you do this exercise with your palms facing the ceiling, it is called an Arm Curl or Biceps Curl. However, if you rotate your forearms in such a way that your thumbs are facing the ceiling, you call this exercise a Hammer Curl. This Free Weights exercise is called a Reverse Curl when you hold the weights with your palms down or facing the floor. Each variation you perform strengthens the biceps in a slightly different way.
You can do the Biceps Curl in different ways using different pieces of Fitness Equipment. You can do this while standing or sitting on a bench. As for the equipment, you can use dumbbells, barbell, cables, or biceps machine. In this section, learn how to do the Biceps Curl with the use of dumbbells.
 | STEP 1: Stand with legs slightly bent and feet hip-width apart. Place your arms straight and close to your body. |
 | STEP 2: Bend your elbows up to your chest. Straighten your arms and lower the weights to the starting position. |
The number of repetitions (reps) and sets you should do will depend on both your strength and skill level. It is important that you use a weight that is heavy enough to perform the desired number of reps and sets for your skill level while using good form. Try to increase the weight you lift by 5 - 10% as you increase your Fitness level. Depending on your Fitness goals, you may maintain certain weight and reps rather than increase them to build more strength or muscle.
Triceps Curl
The Triceps Curl targets the triceps brachii muscles, commonly known as the triceps. These are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.
To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Curl, or any type of exercise for that matter. Learn how to do the basic Triceps Curl in this section:
To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Curl, or any type of exercise for that matter. Learn how to do the basic Triceps Curl in this section:
 | STEP 1: Stand (with legs slightly bent and feet hip-width apart) or sit on a bench. Raise your arms straight overhead while keeping them close to your ears. |
 | STEP 2: Bend your elbows, lowering the weights behind you. Straighten your arms to raise the weights to the starting position. As for the number of repetitions (reps) and sets you should do, this will depend on both your strength and skill level. It is important that you use weight that is heavy enough to perform the desired number of reps and sets for your skill level while using good form. Try to increase the weight you lift by 5 - 10% as you increase your Fitness level. Depending on your Fitness goals, you may maintain certain weight and reps rather than increase them to build more strength or muscle. |
Bench Press
The Bench Press involves lifting and lowering dumbbells or a barbell while lying on a bench. This exercise targets the pectoralis major muscles or the pectorals, the muscles which are located at the front of the chest. Aside from the pectorals, this exercise also works other muscles such as the triceps. Moreover, the Bench Press improves upper body strength.
As a safety guideline, keep your back flat on the bench as you focus on contracting your chest muscles. Remember to inhale while lowering the weight toward your chest, and exhale while pushing the weight upward.
The Bench Press can be done with the use of dumbbells or a barbell. In this section, learn how to do this exercise with dumbbells:
As a safety guideline, keep your back flat on the bench as you focus on contracting your chest muscles. Remember to inhale while lowering the weight toward your chest, and exhale while pushing the weight upward.
The Bench Press can be done with the use of dumbbells or a barbell. In this section, learn how to do this exercise with dumbbells:
 | STEP 1: Lie on the bench with your elbows bent and your feet on the floor. |
 | STEP 2: Extend your hands upward and straighten your elbows without locking them. Bend them to return to the starting position. |
Fly
The chest is made up of pectoral muscles - major and minor. The pectoralis major covers the front of the upper chest and is attached to the upper arm. This muscle is responsible for major arm movements such as flexion, rotation, and adduction towards the body.
Strengthen your pectoral muscles by doing exercises that target those muscles. The Fly is one of those exercises. When performing the Fly, don't bring the dumbbells down in such a way that your elbows are much below shoulder level. Keep the same angle of your arms through the whole movement.
To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing the Fly, or any type of exercise for that matter. Learn how to do the Fly in this section:
Strengthen your pectoral muscles by doing exercises that target those muscles. The Fly is one of those exercises. When performing the Fly, don't bring the dumbbells down in such a way that your elbows are much below shoulder level. Keep the same angle of your arms through the whole movement.
To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing the Fly, or any type of exercise for that matter. Learn how to do the Fly in this section:
 | STEP 1: Lie on the bench, with your arms and weights extended to your side and your elbows slightly bent. |
 | STEP 2: Move your hands above your chest. Then extend your arms out to the side. Alternately open them and bring them together above your chest. |
Walking Lunges
The Lunge tones the legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this Fitness Exercise if you have knee problems. The Lunge strengthens several muscles: your hamstrings, gluteals, and quadriceps.
The Walking Lunge is a variation of the Lunge. This exercise enables you to strengthen your muscles more. When doing the Walking Lunge, make sure to keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward. Let your knee pass forward your big toe in the middle position.
The Walking Lunge is a variation of the Lunge. This exercise enables you to strengthen your muscles more. When doing the Walking Lunge, make sure to keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward. Let your knee pass forward your big toe in the middle position.
 | STEP 1: Stand with feet hip-width apart. Keep your arms straight and hold your dumbbells at your sides. |
 | STEP 2: Move your right foot forward, bending both knees and with the left knee pointing towards the floor. Keep your upper body straight. |
 | STEP 3: Slightly straighten your legs and do another Lunge. Step forward using your left foot and bend both knees. Keep your arms and dumbbells at your sides until you finish the exercise. |
Dumbbell Squats
Squat, similar with Lunges, is a great all-around exercise for the legs. This Fitness Exercise is a tried-and-tested lower body exercise for anyone without knee problems. Squats focus on your hamstrings and gluteals, and also target your abdominal muscles and lower back since they are used for balance.
The Squats come in many variations. One of them is the Dumbbell Squat. This exercise obviously makes use of dumbbells as you do the Squat. Learn how this exercise is done in this section:
The Squats come in many variations. One of them is the Dumbbell Squat. This exercise obviously makes use of dumbbells as you do the Squat. Learn how this exercise is done in this section:
 | STEP 1: Stand with feet hip-width apart and keep your back straight. Your arms should be straight on your sides, with each hand holding a dumbbell. |
 | STEP 2: Slightly lean forward. Bend your knees and lower your upper body. Be sure to keep your heels on the floor and your arms straight on your sides. |
Exercises for Rotator Cuff Muscles
Strong rotator cuff muscles mean strong shoulders that are less prone to injury and heal more quickly if they are injured.
Shoulder workouts to help strengthen and stabilize the rotator cuff should include exercises that focus on the four muscles that make up the rotator cuff, as well as those that stabilize the shoulder joint complex. The rotator cuff joint helps to stabilize and steer the head of the humerus (upper arm) to provide smooth rotator cuff muscle action.
To do shoulder muscle exercises, it is essential to know that there are four muscles that make up this rotator “cuff” surrounding the shoulder joint.
- Subscapularis - Located on the lower edge of the front of the scapula and inserts on the head of the humerus (upper arm), the Subscapularis helps to internally rotate the arm.
- Infraspinatus - This muscle is located on the back side and lower edge of the scapula and inserts on the upper head of the humerus. It helps to externally rotate the arm.
- Supraspinatus - This is located on the back side and upper edge of the scapula and inserts on the upper head of the humerus. It abducts or raises the arm overhead.
- Teres Minor - Located on the back, outside edge of the scapula that inserts on the upper head of the humerus, this muscle externally rotates the arm.
The exercises for rotator cuff muscles should include working these four shoulder muscle groups with proper form and execution of movements:
Subscapularis
Internal rotation can be accomplished by using lightweight dumbbells.
Position: Using a light 3-5-pound dumbbell, lie on your back with your arm bent at a 90-degree angle and elbow tucked at waist with a towel squeezed in between.
Action: Pull the dumbbell across the body at about navel height, feeling the muscles of the front of the shoulder working.
Do this in 8-10 repetitions.
Infraspinatus and Teres Minor Rotator Cuff Muscles
External rotation can be accomplished by using a stretch band or light dumbbell.
Position: Sit or stand with a light to medium tension stretch band, palms face up and elbows pulled into your waist with a towel squeezed in between to open the subacromial space.
Action: Draw your hands apart, opening the chest and feeling the shoulder blades draw in toward the spine.
Do this exercise for 8-10 repetitions, holding the end stretch for about two seconds.
Supraspinatus
Abduction can be accomplished by raising the arm overhead. The arm slide is a very effective and low stress exercise for an injured rotator cuff muscle.
Position: Lie face down on the edge of a bench or table with one arm hanging off and head turned away from working arm.
Action: Slide arm up to 120-degree angle over head. Palm can be facing down or toward you, do what’s most comfortable for you.
Do this for 8-12 repetitions. It is recommended to use a 1-5-pound dumbbell. This exercise can also be accomplished from a standing position, holding the dumbbells (5-8 lbs.) and raising the arms out to the side until they are just parallel to the floor.
Shoulder workouts to help strengthen and stabilize the rotator cuff should include exercises that focus on the four muscles that make up the rotator cuff, as well as those that stabilize the shoulder joint complex. The rotator cuff joint helps to stabilize and steer the head of the humerus (upper arm) to provide smooth rotator cuff muscle action.
To do shoulder muscle exercises, it is essential to know that there are four muscles that make up this rotator “cuff” surrounding the shoulder joint.
- Subscapularis - Located on the lower edge of the front of the scapula and inserts on the head of the humerus (upper arm), the Subscapularis helps to internally rotate the arm.
- Infraspinatus - This muscle is located on the back side and lower edge of the scapula and inserts on the upper head of the humerus. It helps to externally rotate the arm.
- Supraspinatus - This is located on the back side and upper edge of the scapula and inserts on the upper head of the humerus. It abducts or raises the arm overhead.
- Teres Minor - Located on the back, outside edge of the scapula that inserts on the upper head of the humerus, this muscle externally rotates the arm.
Subscapularis
Internal rotation can be accomplished by using lightweight dumbbells.
Position: Using a light 3-5-pound dumbbell, lie on your back with your arm bent at a 90-degree angle and elbow tucked at waist with a towel squeezed in between.
Action: Pull the dumbbell across the body at about navel height, feeling the muscles of the front of the shoulder working.
Do this in 8-10 repetitions.
Infraspinatus and Teres Minor Rotator Cuff Muscles
External rotation can be accomplished by using a stretch band or light dumbbell.
Position: Sit or stand with a light to medium tension stretch band, palms face up and elbows pulled into your waist with a towel squeezed in between to open the subacromial space.
Action: Draw your hands apart, opening the chest and feeling the shoulder blades draw in toward the spine.
Do this exercise for 8-10 repetitions, holding the end stretch for about two seconds.
Supraspinatus
Abduction can be accomplished by raising the arm overhead. The arm slide is a very effective and low stress exercise for an injured rotator cuff muscle.
Position: Lie face down on the edge of a bench or table with one arm hanging off and head turned away from working arm.
Action: Slide arm up to 120-degree angle over head. Palm can be facing down or toward you, do what’s most comfortable for you.
Do this for 8-12 repetitions. It is recommended to use a 1-5-pound dumbbell. This exercise can also be accomplished from a standing position, holding the dumbbells (5-8 lbs.) and raising the arms out to the side until they are just parallel to the floor.
Stretching Exercises
Neck and Shoulder Stretches
The neck and shoulder muscles have to work untiringly, and bear the strain especially if your job involves stooping over a desk or working at a computer. It's important to maintain good flexibility here since these are where most people accumulate tension. However, our neck is highly sensitive and vital. Thus, you should not overstretch or bounce your neck to any direction when doing the following fitness exercises. Keep in mind that these Fitness Exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. For more detailed information about each fitness exercise, click on an exercise image or its heading.
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Chest and Arm Stretches
The chest, like the neck, is also a common area for tension build-up. Consequently, the chest muscles can become tight and inflexible, which can cause problems in your posture. To prevent muscle tension in the chest and upper back, you need to have strong and flexible triceps and biceps. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. The following are Fitness Exercises for your Chest and Arms. For more detailed information about each fitness exercise, click on an exercise image or its heading.
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It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequences go to Fitness Exercises: Stretching Sequences.
Back Stretches
The back takes in tension more than any other part of the body. During a fitness workout, the back muscles contract, further increasing the tension. Thus, it is necessary to stretch the back properly after exercise. What follows are the common back stretches. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. For more detailed information about each fitness exercise, click on an exercise image or its heading.
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Leg Stretch | Hip Flexor, Glute, Calf, Inner Thigh Stretches
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It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequences go to Fitness Exercises - Stretching Sequences.
