Triceps Excrise : Dumbbell One Arm Triceps Kickback

Starting Position:

• Stagger your feet with the left in front with knees slightly bent. Place your left hand on the left thigh for support.
• Hold a dumbbell in your right hand and bend the elbow at a 90-degree angle, pointing behind you with the upper arm not quite parallel to the floor.

Movement:

1. Contracting your triceps muscles, move your lower arm back until the weight is pointing away from your body, keeping the wrist firm.
2. Slowly return to the starting position.
3. After completing the set on the right side, repeat on the left side.

Key Points:

• Exhale while extending your elbow.
• Inhale while returning to the starting position.
• Your upper arm should remain stationary throughout the exercise.
• This exercise can also be done with one knee and one arm supported on a bench

Biceps Excrise : Dumbbell Alternating Biceps Curl

Starting Position:

• Sit upright in a chair with your legs bent, feet forward and your head a natural extension of your spine.
• Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.
• Keep your wrists straight throughout the exercise.
  

Movement:

1. Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling, stopping when the weight is just short of touching your shoulder.
2. Slowly return to the starting position, stopping just short of the elbow fully extending.
   

Key Points:

• Exhale as you lift the weight.
• Inhale while returning to the starting position.
• The upper arm should remain stationary throughout the exercise.

Shoulder Excrise : Two Arm Lateral Raise

Starting Position

Stand with feet shoulder-width apart with a slight bend in your knees.
Hold a dumbbell in each hand with your arms down at your sides and palms facing your legs.

Movement:

1. Contracting the middle shoulder muscles, raise both arms out to the sides, stopping when your arms are slightly higher than shoulder level.
2. Slowly return to the starting position stopping just short of the weights touching your body.

Key Points

• Exhale while lifting the weights.
• Inhale while returning to the starting position.
• You may also perform this exercise from a seated position.

Chest Excrise : Machine Compound Row (Back)

Starting Position:

Adjust yourself in the machine as per the instructions.

Reach for the handles and sit back until your hips and knees form a 90-degree angle.

Movement:
Contracting the upper back muscles, draw your arms back, leading with your elbows and keeping your chest lifted, stopping when you get a full contraction of the upper back muscles.

Slowly return to the starting position, stopping just short of your arms fully extending and just short of the weight stack touching.

Key Points:

• Exhale while lifting the weight.
• Inhale while returning to the starting position.
• Try to maintain a neutral spine throughout the entire range of motion and keep the shoulder blades squeezed together.
• Do not round the upper back or let the chest cave in.

Chest Excrise : Machine Chest Press

Starting Position:

Adjust yourself in the machine as per the instructions.
Hold a handle in each hand with your elbows at a 90-degree angle and the upper arm parallel to the floor.

Movemen

Contracting the chest muscles, extend the arms out until there is a slight bend in the elbow. Slowly return to the starting position stopping just short of the weight stack touching.

Key Points

Exhale while lifting the weight.
Inhale while returning to the starting position.

Ab Exercise - Double Crunch

I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals. Please note, contrary to popular belief, we do not have separate upper and lower abs.

Starting Position

Lie on the floor face up.

Bend your knees until your legs are at a 45-degree angle with both feet on the floor.

Your back should be comfortably relaxed on the floor.

Place both hands behind your head.

Movement:

Contracting your abdominals, raise your head and legs off the floor toward one another.

Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.

Key Points:

Exhale while raising up.

Inhale while returning to the starting position.

Ab Exercise - Reverse Ab Curl

This exercise isolates the lower region of the abs. Don’t worry if you can’t perform a lot of them. Just keep practicing.

Starting Position

• Lie on the floor with your back relaxed and your hands on the floor by your hips.
• Keep the upper back pressed into the floor throughout the exercise.

  Movement
  

• Contracting your abs, raise your butt and gently roll your hips off the floor stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
• Slowly return to the starting position.

  Key Points
  

• Exhale while lifting your hips.
• Inhale while returning to the starting position.
• Keep your eyes on the ceiling to avoid pulling with your neck.
• Your hands should not be used to lift the head or assist in the movement.

Ab Exercises - Vertical Scissors

Starting Position

Sit on a chair or bench with your legs extended in front of you.
Your hands should be under your glutes for balance.

Movement

1. Contracting your abdominals, lift your right leg as you lower your left leg.

2. Reverse the positions of your legs by lowering your right leg and raising your left leg, mimicking a scissor.

Key Points

Breathe rhythmically throughout the exercise.

Squeeze your glutes and hip muscles as you switch legs, but make sure to focus on contracting your abs (this is not a leg exercise).

BONUS: Abdominal Vacuum

This exercise is based on time and not reps. The Transverus Abdominis muscle is muscle that holds your abs tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it and is your body’s natural corset. When you suck your stomach in, you have just used your Transversus. This is the only muscle that can help pull the stomach inward.

Position yourself on the floor on all fours. Keep your back flat and maintain this position throughout the exercise.

Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your lower back. Next, pull the navel in as if I just told you to suck in your stomach as tight as possible. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as you can. Hold the contraction for 40 seconds but make sure it’s very tight. In time, you’ll notice the abdominal area pulled in and looking flatter. This exercise provides benefit with no repetitious movement.

Immediately return to the first exercise and repeat the program until 12 minutes is up.