Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale.
Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Stand with your knees slightly soft, holding a dumbbell at chest level. Keep your pelvis stable as you rotate your rib cage right and left, to complete one rep. Be sure to keep your abs pulled toward your spine as you twist from side to side.
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
The arms should be elevated until they are parallel to the floor. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
Position dumbbells to each side of shoulders with elbows below wrists.
Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
Lateral Side Raises
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Side to o/head Raise
Grab a pair of dumbbells and find an open area (You’ll need at least the length of your arms available).
With the dumbbells being held near the hips using a neutral grip (palms facing in), lift them out and up (the wrists will rotate slightly to a supinated[palm facing upward] grip then back to the neutral position) until they are both held over the head. This is the starting point.
With the dumbbells overhead, the palms facing each other, position your feet about shoulder width apart keeping a slight bend in the knees.
Maintaining a bend in the elbow at all times, lower the dumbbells down and away from the body until the humorous (the portion of the arm with the biceps and triceps) of the arms becomes nearly parallel with the ground. Inhale through this motion.
Return the weights to the overhead starting position while exhaling.
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.