Exercise tips

Follow the exercises outlined below to help tone and shape your way to your goal!

ABDOMINALS

Because the abdomen has many different muscles the best way to tone up this area is to perform several different types of exercises, including:

1. Leg Raises
   1. Lie on your back with your legs extended straight up.
   2. Rest your arms by your sides or underneath your buttocks.
   3. Keeping your lower back on the floor, lower your legs slowly to a 45-degree angle, then return your legs to the starting position for a count of 5 seconds.
   4. For beginners, do one set of 8 - 10 repetitions.
   5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each.
2. Side Twist
   1. Lie on your back with your hips and knees bent at a 90-degree angle.
   2. Place your hands behind your head, with your elbows on the floor.
   3. Bring your right elbow toward your left knee, and extend your right leg at the same time. (You should be bending from the waist with your left elbow on the ground).
   4. Hold for 1 second, then return to the starting position. Complete the set on one side before you go to the other side.
   5. For beginners, do one set of 8 - 10 repetitions.
   6. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each.

ARM JIGGLE

The backs of your arms store fat, but with the right moves, triceps also shape up faster than most other body parts. Here are some tips that can help:

1. Press-Downs
   1. Stand with rubber tubing (sold at sporting-good stores) draped around neck.
   2. Grasp so elbows form a 90-degree angle.
   3. Keeping elbows pressed to your sides, slowly straighten arms by bring your hands down in front of you.
   4. Hold for 2 seconds, then return to the starting position.
   5. For beginners, do one set of 8 - 10 repetitions.
   6. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions.
2. Bicep Curl
   1. Hold a dumbbell (2-3 lbs) in both hands, arms extending down at your side, with your palms facing your hips.
   2. Keeping your elbows close to your body, curl the dumbbell toward your shoulders - either simultaneously, or alternating one arm at a time. Lower the dumbbells to the starting position in a slow, controlled manner.
   3. For beginners, do one set of 8 - 10 repetitions.
   4. For experienced, do 2 - 3 sets of 8 - 10 repetitions each and use 3 - 5 -lb dumbbells.
   More experienced exercisers may also want to add the following exercise to tone that underarm area.

    

3. Chair Dips
   1. Sit on the end of a sturdy chair, and grasp the edge of it with the palms of your hands.
   2. With your legs fully extended, place your feet straight out in front of you with your heels on the floor so that your weight is being supported by your arms.
   3. Using your arms, lift yourself up from the chair and then lower your body as a unit toward the ground until your arms exceed a 90-degree angle.
   4. Hold for 2 seconds, then return to the starting position.
   5. Do 2 - 3 sets of 8 - 10 repetitions.

BACK

Back Extension

1. Lie face-down on the floor with your hands at your sides, next to your hips.
2. Not using your arms, slowly raise your shoulders and chest off the floor about 4 - 6 inches.
3. Hold for 1 second, keeping your lower body relaxed and your head in line with your upper body.
4. For beginners, do one set of 8 - 10 repetitions.
5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions.

BUTTOCKS

1. Pelvic Lifts
   1. Lie on your back, with your legs bent and both feet flat on the floor, hip-width apart. Rest your arms at your sides.
   2. Pressing down your heels, raise your hips several inches off the floor.
   3. Squeeze your butt muscles together at the top of the movement, then relax them on the return towards the floor.
   4. For beginners, do one set of 8 - 10 repetitions.
   5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each.
2. Side Leg Lifts
   1. On your hands and knees, keep your right leg bent at 90 degrees, and raise it to the side leading with your knee.
   2. Hold for 1 second, then lower to starting position.
   3. For beginners, do one set of 8 - 10 repetitions, then switch legs.
   4. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each, then switch legs.
3. Donkey Lifts
   1. On your hands and knees, bring your right knee to your chest; then kick back, leading with the heel of your foot. Do not arch your back.
   2. Straighten your right leg behind you, lifting it out and up - squeezing your buttock muscle.
   3. Bring knee back to chest.
   4. For beginners, do one set of 8-10 repetitions, then switch legs.
   5. If you're more experienced, do 2-3 sets of 8-10 repetitions each, then switch legs.
   More experienced exercisers may also want to add the following exercise to help tone up the buttocks:

    

4. Lunges
   1. Stand with your feet shoulder-width apart, and your knees slightly bent.
   2. Place your hands by your side or out in front of you, for balance.
   3. Step forward, bending your front leg.
   4. Hold for 2 seconds while squeezing your buttocks, then return to the starting position.
   5. Do 3 sets of 8 - 10 repetitions per leg.

LEGS,THIGHS & HIPS

1. Inner-Thigh Leg Lifts
   1. Lie on your right side, resting your head on your right arm.
   2. Bend your left leg to form a 90-degree angle at the hip and knee.
   3. Lift your right leg straight up off the floor no more than 6 inches off the floor for about 10 seconds then lower it.
   4. For beginners, do one set of 8 - 10 repetitions on each side.
   5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each side.
2. Side Lifts
   1. Lie on your left side with your feet flexed, legs slightly in front of you.
   2. Place your head on your left arm; place your right arm in front of you.
   3. Raise your right leg 10 inches.
   4. Hold for 2 seconds, then return to the starting position.
   5. For beginners, do one set of 8 - 10 repetitions on each side.
   6. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each on side.
3. Side Rotations or Leg Lifts
   1. Lie on your right side.
   2. Keep your head up, and your left arm in front of you. Bend your left knee over your right leg, so it almost touches the floor.
   3. Lift your left knee, holding it up for 2 seconds, then return to start.
   4. For beginners, do one set of 8 - 10 repetitions per leg.
   5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each side.
4. Standing Leg Raise
   1. Stand against the wall with your feet together and your arms straight out to the sides.
   2. Flex your heel and raise your right leg in front of you, bending it slightly at the knee. Try to raise your leg as high as possible, then return it back to the starting position.
   3. Repeat the exercise with your leg turned out to the side.
   4. For beginners, do one set of 8 - 10 repetitions per leg.
   5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions per leg.

WAIST/LOVE HANDLES

1. Side Bend without Weights
   1. Stand straight, with your feet shoulder-width apart, holding your chin parallel to the floor. Interlock your fingers behind your head, with your elbows pointing out.
   2. Turn your head to the right, looking over your right shoulder. Slowly bend to the right, keeping the arms in place.
   3. Repeat, turning to the left side.
   4. For beginners, do one set of 8 - 10 repetitions per side.
   5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetition each per side.
2. Side Bend with Weights
   1. Stand with legs shoulder-width apart, hands extended to each side, holding a dumbbell (2 - 3 -lbs).
   2. Bend slowly to the right side and hold for 3-5 seconds.
   3. Repeat, turning to the left side.
   4. For beginners, do one set of 8 - 10 repetitions per side.
   5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each per side and use 3 - 5 -lb dumbbells.