Work Out

Hold dumbbells at the shoulders and press one overhead.

As you start to lower this weight, immediately begin pressing the opposite dumbbell.

You should always have one weight moving up while the other is moving down.

Stand with your feet about 12 inches apart and hold a light dumbbell in each hand, arms at your sides, palms toward you.

Keeping your arms straight, slowly raise the weights out in front of you until your arms are parallel to the floor, simultaneously rotating your wrists until your palms face downward.

Pause, then slowly reverse the movement.

Watch Your Form: Keep your feet flat. If your heels or toes come off the floor, you're using momentum to raise the weights.
 

Stand holding a pair of light dumbbells at your sides, palms facing in.

Take a large step forward with your right leg, until your left knee is close to the floor.

(Don't allow your left knee to go beyond your toes.) Now raise the dumbbells up and out to the sides until your arms are parallel to the floor.

Pause, then lower the dumbbells under control as you push yourself back up to the starting position.

Finish a set of 10, then switch legs and repeat.
 

Stand holding the ends (they're called the bells) of a light dumbbell in front of your chest, your feet shoulder-width apart.

As you lower your body until your thighs are parallel to the floor, press the weight overhead.

Pause, then push yourself back up to a standing position as you lower the weight back to your chest.

Hold a pair of dumbbells at shoulder level with an overhand grip, palms facing forward.

Stand with your feet shoulder-width apart and knees slightly bent.

Dip your knees a bit and push up with your legs as you press the dumbbells toward the ceiling.

Lower the dumbbells to the starting position. Repeat eight times.

Dumbbell swings (2 sets of 20 reps)

With your feet shoulder-width apart, hold a dumbbell's handle with both hands.

Extend your arms in front of your chest.

Next, slightly bend your knees and swing the dumbbell between your legs.

Bring the dumbbell back up to chest level as you rise. That's 1 rep.


Standing pressout

With your feet shoulder-width apart, hold a dumbbell by its ends and next to your chest.

Try to press the ends together as you simultaneously push the dumbbell away from your body and slightly up (to eye level) until your arms are straight.

Pause, and pull the dumbbell back as you squeeze your shoulder blades together.
 

Bird-dog

On your hands and knees, slowly raise and straighten your right leg and left arm.

Hold for 7-8 seconds, then lower to the starting position.

Repeat with your right arm and left leg. That's 1 rep, perform 8. Dog noises optional.
 

Long-Arm Weighted Crunch. This abs exercise targets your upper abs.

Lie on your back with your knees bent and your feet flat on the floor.

Hold a light dumbbell in each hand and extend your arms straight back beyond your head.

Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.


 Floor Press

Grab a pair of heavy dumbbells and sit on the floor with your knees bent, feet on the floor.

Lie down with your upper arms in contact with the floor and hold the dumbbells next to your shoulders, as if you were about to perform a bench press.

Press the weights up over your chest, then lower them.

Negative Situp

Sit on the floor with your knees bent 90 degrees and hold a dumbbell with both hands close to your chest.

Take 5 or 6 seconds to lower your back toward the floor, one vertebra at a time. (Try not to increase speed as you get closer to the floor.)

Sit back up using as little momentum as possible.

V-SIT DUMBBELL PRESS

Sit on the floor with your legs spread in a V and hold a pair of dumbbells at your shoulders.

Squeeze your glutes and press your hamstrings and calves against the floor.

Keeping your chest up and your forearms perpendicular





Stand holding a dumbbell in each hand, arms hanging straight at your sides, palms facing in.

Lunge forward with your right foot, then return to the starting position.

Step backward with your left foot and lower your body until your right thigh is almost parallel to the floor.

After returning to the starting position, perform a forward lunge with your left foot, then a backward lunge with your right foot.

Squat to Curl to Press.

Stand holding a pair of dumbbells at your sides, palms facing in.

Lower your body until your thighs are parallel to the floor.

Pause, then push yourself back up as you curl the weights up to your shoulders, rotating your wrists toward you as they rise.

Now rotate your wrists away from you as you press the weights above your head, so your palms face forward at the top of the move.

Then lower the weights to your shoulders, and finally back to the starting position.

 Stand holding a pair of dumbbells with an underhand grip (palms facing forward) at arm's length next to your thighs.

 Without moving your shoulders forward, move your arms slightly back behind you.

 Curl the weights up to your shoulders, then rotate your arms as you press the weights overhead so that your palms face forward at the top of the move.

 Pause for 2 seconds, then return to the starting position.

 

Standing with your feet slightly wider than shoulder-width apart, grasp a dumbbell by the ends and hold it straight out from your eyes.

Now try to press the ends together as you simultaneously push your hips back, bend your knees,

and lower your body until your thighs are parallel to the floor.

Pause, and push back up.

Squat over a pair of dumbbells and grab them with an overhand grip.

Stand and lift both weights up to chest height.

Quickly drop underneath the weights and "catch" them on your shoulders, with your elbows high.

Drop your elbows, keeping the dumbbells at shoulder level. Push the dumbbell in your left hand straight up.

Pause, then lower the dumbbell. Repeat the exercise, this time pressing up the weight in your right hand only.

Dumbbell Deadlift

Stand with a heavy dumbbell on the floor beside each foot.

Bend your knees and grab the weights with your palms facing in.

Keeping your head and chest up, your back arched naturally, and your torso leaning forward no more than 45 degrees, push your feet against the floor and stand up.

Then lower yourself, maintaining the arch in your back.

Corkscrew

This abs exercise targets both the lower abs and the obliques.

Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent.

Place your hands at your sides with the palms down.

Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up

Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.


Weighted One-Sided Crunch. This abs exercise targets both the upper abs and the obliques.

Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder.

Curl your torso up and rotate to the left.

Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder.

Perform three sets of eight repetitions to each side.
 

Dumbbell Biceps Curl.

Grab a dumbbell in each hand, using an underhand grip (palms facing forward).

Let them hang at arm's length next to your sides. Without moving your upper arms, curl the weights up toward your shoulders, then slowly lower them.

If your elbows move forward, you're cheating. Keep them pointing down.
 

Dumbbell Single-Arm Isometric Curl. Grab a dumbbell in each hand.

Curl the weight in your left hand until your elbow is bent 90 degrees. Holding that position, curl the weight in your right hand toward your shoulder, then lower it. Complete your reps while maintaining a right angle with your left arm. Repeat on the other side.

Keep one arm bent 90 degrees as you curl with your other arm.

Do two or three sets of 12 to 15 repetitions, resting for 60 seconds after each set.

Hard Abs Made Easy:Use the "drawing-in" maneuver.
Don't confuse this with the way you normally suck in your stomach.

It's lower-and tougher-than that. Contracting the lower abs activates muscles that are attached to the spine.
This makes your core (your abdominal & spinal structures) more stable. When the brain senses that the core is stable, it allows for optimal recruitment of the muscles that are most associated with producing the movement. So pushups and crunches can be done more effectively to work the targeted muscles while reducing your risk of injury.

Lie on your back and place your hands just below your navel.
Push your stomach out as much as you can, then contract lightly and hold for 5 to 10 seconds, or as long as you can.
Repeat a few times to get the hang of it. Then do it before and during all exercises.
 

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