16. Do Front Raises and Shoulder Presses
The front raise works your
deltoids. In the standing position with the dumbbell in an overhand
grip, let both arms rest in front of your body so that your palms are
resting on your thighs. Then lift one arm straight up to shoulder height
so that it’s parallel to the floor. Control the weight on the way back
to the starting position for one repetition.
For the shoulder press,
stand with the dumbbells in an overhand grip and bend your arms so that
the dumbbells are by your ears, palms facing away from your body. Extend
your arm up and slightly in front of your head; then lower to the
starting position for one rep.
17. Do Bent-Over Rows
From the bent-over
position, hold the dumbbell in an overhand grip and extend your arm
toward the floor in a diagonal line from your shoulder. As if you are
rowing a boat, bend your elbow and lift the dumbbell so that you use
your back muscles as well as your arm muscles. Pretend you’re starting a
lawnmower but with a smoother action. Return to the starting position
for one rep.
18. Do Pelvic Tilts
Lying on your back on the
floor, preferably on a mat or folded towel for some cushion, bend your
knees, rest your heels on the floor, and let your toes point up. Keep
your arms at your side. Imagine gravity pulling your bellybutton onto
the floor so that your lower back is flattened against the floor. This
will cause your pelvis to rise slightly, and you should feel your abs
tighten. Hold this position for several seconds, then relax and repeat.
Do three sets of 10 reps.
19. Do Abdominal Crunches
Lie on your back with your knees
bent and feet flat on the floor, about shoulder-width apart. Bring your
arms up and put your hands under your head, thumbs pointing toward your
ears. Don’t interlock your fingers, even if your fingers overlap. Keep
your head extended from your body so that your chin isn’t digging into
your chest. Start raising your trunk, curling up from your spine. Use
your abs—not your hands—to pull yourself up.
Keep your elbows to the side and
raise yourself up only enough to lift your shoulder blades off the
floor. Pause and then bring your trunk back into position slowly for one
repetition. Start by doing three sets of 15 reps, adjusting according
to whether it feels like too much or not enough.
To increase the intensity
of your workout, try doing your reps with your legs off the floor,
crossed at your ankles. Keep your knees bent and your butt on the floor.
20. Play Ball
Get yourself a fitness
ball and get to work toning and strengthening. A typical fitness ball is
made of elastic rubber and comes in different sizes, from 14 inches to
34 inches in diameter when fully inflated. Unless you are very large or
very small, you should probably choose a ball that is 26 inches in
diameter. Fitness balls should not be confused with medicine balls,
which are smaller but considerably heavier (up to 25 pounds).
21. Use a Ball to Do Pushups
Fitness ball pushups are
among the best exercises you can do for your strength training. Begin by
putting your ball in the middle of the floor and assuming the pushup
position with your legs atop the ball. Pushups are much more difficult
in this position, so don’t plan on doing your usual number the first
time you try this. With your legs up on the ball, you are working your
abdominal muscles a lot more than with standard pushups, and you are
also working the lower half of your body as you fight to maintain
balance in that position.
22. Try a Modified Pushup
Here’s another fitness-ball
workout. Assume pushup position, with your feet up on the ball behind
you. Instead of doing a pushup, however, elevate your buttocks to form
an inverted or upside-down V with your body. Return to pushup position.
Start slowly with this exercise and try to work up to being able to do
three sets of 12 repetitions.
23. Try the Over and Back Routine
Another good workout with
your fitness ball is to lie on your back on the floor, putting the ball
between your feet. Raise the ball up to the point that you can take it
with your hands. Take the ball from between your feet and lower it to
the floor behind your head. Then take the ball and raise it up again and
take hold of it with your feet, lowering it to the floor. Start slowly
with this exercise, perhaps 4 repetitions initially. Strive to be able
to complete three sets of 12 repetitions. This will strengthen your abs
and your shoulders.
24. Hire a Personal Trainer
One of the best ways to
really get into a program is to hire a personal trainer. These days,
most gyms have trainers who are only too happy to help you create the
exercise regimen that’s best for you and to help you through it. This
ensures that you are exercising correctly and at the proper pace. A
trainer will also be able to give you ideas for boosting your metabolism
or dealing with trouble spots, weaknesses, or challenges. If you have a
problem staying motivated, a personal trainer can be just the
cheerleader—or taskmaster—you need to get all fired up about exercising.
