Pulse Up
STEP 1. Lie on your back with your hands underneath your tailbone and have your legs straight upward, as illustrated.
STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips.
STEP 1. Lie on your back with your hands underneath your tailbone and have your legs straight upward, as illustrated.
STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips.
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 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.
V-Up
STEP 1. With your back on the floor, and your legs straight, hold your arms straight above your chest, and have your fingers point upwards.
STEP 2. Fold your body upward by lifting your legs off the floor and stretching your arms toward your toes, while consciously contracting your abdominal muscles.
STEP 3. Then, pause for a short time, and return to starting position.
STEP 1. With your back on the floor, and your legs straight, hold your arms straight above your chest, and have your fingers point upwards.
STEP 2. Fold your body upward by lifting your legs off the floor and stretching your arms toward your toes, while consciously contracting your abdominal muscles.
STEP 3. Then, pause for a short time, and return to starting position.
Abdominal Exercises
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 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.
Dumbell Bicep Curl
STEP 1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
STEP 1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
Yogurt Fruit &Nut Treat
Arm Exercises
Hammer Curl
STEP 1. Site on the edge of the workout bench and hold a pair of dumbbells using a neutral grip (as shown on the diagram) and let them just hang at arm's length.
STEP 2. Without changing your wrist positioning, slowly curl the weights up toward your shoulders. Remember to keep your upper arms tucked against your sides as you go through the motion.
STEP 1. Site on the edge of the workout bench and hold a pair of dumbbells using a neutral grip (as shown on the diagram) and let them just hang at arm's length.
STEP 2. Without changing your wrist positioning, slowly curl the weights up toward your shoulders. Remember to keep your upper arms tucked against your sides as you go through the motion.
Seated Tricep Extensions
STEP 1. Sit on a bench, and grab a pair of dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
STEP 1. Sit on a bench, and grab a pair of dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
Standing Bicep Curl
STEP 1. Stand tall with your feet a shoulder-width apart and your knees slightly flexed. Work your hands from the ends of the bar toward the middle, gripping the bar at the first bends you reach.
STEP 2. Inhale, then slowly raise the bar toward your shoulders as you exhale, keeping your elbows close to your sides without letting them travel forward.
STEP 3. Inhale and slowly return the bar to the starting position.
STEP 1. Stand tall with your feet a shoulder-width apart and your knees slightly flexed. Work your hands from the ends of the bar toward the middle, gripping the bar at the first bends you reach.
STEP 2. Inhale, then slowly raise the bar toward your shoulders as you exhale, keeping your elbows close to your sides without letting them travel forward.
STEP 3. Inhale and slowly return the bar to the starting position.
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Back Exercises