Exercise increases muscle endurance---the ability to move against resistance in repeated efforts. Benefits include improved muscle tone. Workouts will tighten and shape muscles, and you can group exercise routines according to body part or equipment used.
Abdominal Exercises
Abdominal workouts include crunches for the upper abs, lower leg lifts for the lower abs and crunch twists for the obliques, the side abs. Lie on your back with your knees bent at 45 degrees with your feet on the floor. Bend your arms with your elbows out to the sides. Place your hands behind your head. For upper ab crunches, lift your head and shoulders off the floor, hold, then slowly lower back to the starting position. For lower ab lifts, keep your upper body on the floor and lift your hips and legs off the floor. Hold, then lower back to starting position. For crunch twists, lift your head and one shoulder off the floor, rotating to one side. Hold, then lower back to starting position and repeat on the other side. Complete sets of 20 to 25 repetitions for each exercise.
Weight Exercises for Arms
Exercises using dumbbells work your shoulders, biceps and triceps. Exercises include front raises for your shoulders, bicep curls for your biceps and overhead extensions for your triceps. Complete sets of 10 to 12 repetitions for all exercises. Begin all exercises in a standing position with your knees slightly bent and dumbbells in your hands. For shoulder raises, extend your arms down with your palms facing your thighs. Begin shoulder raises by lifting one arm up to shoulder height. Hold, then slowly lower back down. Repeat the exercise using the other arm. For biceps, extend arms down with your palms facing forward. Bend one arm and lift your forearm up to chest height squeezing your bicep. Slowly lower back down and repeat exercise using the other arm. For tricep extensions, grip one dumbbell with both hands, extending your arms over your head. Bend your arms and lower your forearms behind your head to shoulder height keeping your elbows together. Lift the weight back up to the ceiling until your arms are fully extended.
Squats and Lunges
Squats and lunges work the buttocks and legs. They can be performed with or without holding dumbbells in your hands. For squats, start in a standing position with your legs shoulder-width apart and your hands on your hips. Slowly bend your knees, sit back on your heels and lower your body until your thighs are parallel to the floor. Lift your body back up, squeezing your buttocks to bring your hips forward back to the starting position. Repeat 10 to 12 repetitions. For lunges, start in a standing position with one leg extended back behind you. Keep your weight centered between both legs. Slowly bend your knees and lower your body until your thighs are parallel to the floor. Keep your front knee bent more than your back leg. Let your back heel lift off the floor. Hold, then lift your body up to the starting position. Repeat 10 to 12 repetitions, then repeat on the other leg.
References
- "Keep Moving! Fitness Through Aerobics And Step"; Esther Pryor, & Minda Goodman Kraines; 2000
- "Stronger Abs and Back"; Dean Brittenham & Greg Brittenham; 1997
- "Personal Trainer Manual"; American Council on Exercise; 1991
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