Start out with two sets of 15–20 reps for each exercise. Over time this will become less challenging. Increase to three sets of 20 repetitions. The last phase will be four sets of 20 repetitions. Use a weight that you will be able to lift for 20 reps for each set, with the later repetitions being a challenge.
Sit at the edge of the bench and grasp the bench with your hands, curling your fingers around the edge and keeping the hands close to the body. Your knees should be bent and feet firmly on the floor. Straighten your arms and lift your body off the bench. Lower your hips down past the edge of the bench by bending your elbows to 90 degrees.
Push your body back up by straightening the arms. Repeat. For additional challenge, perform this exercise with another bench positioned a full body length in front of you. Place your feet and ankles on one bench and your hands on the other.
Rotator Cuffs
Stand with feet together, knees slightly bent. Hold a two- to five-pound dumbbell in each hand. Keep your arms bent at a right angle in front of you, with your palms facing inward.
Keeping your elbows bolted to your sides like hinges, slowly rotate at the shoulders until your wrists are pointed straight out from your sides. Each arm should move as one unit, including the shoulder sockets and biceps. Do not arch your back. Hold the position for two seconds. Do 12 to 16 repetitions.
Rear Deltoid Lifts
Holding five-pound dumbbells, stand with your feet together and knees slightly bent. Lean forward, moving your chest over your toes. Keep your abdominals pulled in to support your arms. Begin with your arms straight, weights directly beneath your shoulders. Be sure not to bend too far forward so you won’t strain your back.
Bend your elbows out to a 90-degree angle, bringing them up to shoulder height, until your upper arms are parallel to the ground. Your wrists should be directly under your elbows. Hold for two seconds. Complete three sets. As you progress, increase the weight.
Chest Reverse Fly’s
Lie on your back, knees bent, feet flat on floor. Hold two- to five-pound dumbbells in each hand. Begin with your arms to the side in a bent position, wrists over elbows, palms facing inward. Inhale.
On the exhalation, slowly squeeze the pectoral in the chest and move your arms toward each other. Keep your elbows bent, weights moving over your chest. Pause two seconds at the top of the squeeze and slowly reverse the arms to the open position. Repeat 12 to 16 times and work up to three sets with 15-second rest between sets. Increase the weight as you get stronger.
Standing Hammer Curl
Standing with feet shoulder-width apart and knees slightly bent, grasp a dumbbell in each hand and hold down at arm’s length, palms toward the body. Holding your elbows steady at your sides and only as pivot points, curl the weight forward and up. Lift the weights as high as you can, flexing at the top of the motion to fully stimulate the biceps. Lower the dumbbells in the same fashion, resisting the weights the whole way down, until the arms are one again fully extended.
Standing Dumbbell Curl
Stand with feet shoulder-width apart and knees slightly bent. Extend arms downward in front of your body and hold the dumbbells with your palms facing forward.
Using one arm only, bend the elbow and lift the weight to your chest, keeping the elbow close to your waist. Pause and slowly return the dumbbell to the starting position. Repeat with opposite arm.
Overhead Presses
Hold a dumbbell in each hand at shoulder level. Slowly raise the dumbbells overhead and then lower them again. Use a weight that allows you to do 20 repetitions for toning, eight to ten repetitions for building muscle. Works the shoulders and triceps (muscles at the back of the upper arm).
Flutter Kicks
Lie on stomach, elbows bent, palms on floor near shoulders. Breathing steadily, contract muscles in buttocks and flutter kick legs as if swimming. Repeat for 50 repetitions, working up to 100.
Photo by Timothy: https://www.pexels.com/photo/woman-wearing-black-tank-top-taking-work-out-700446/
