How can I Tone my Body Part 2

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3. Prone Single Leg Lift
Targeted muscles: back of legs and buttocks
Lie on your stomach.
Lift the entire right leg, from the hip down, off the floor.
Return to resting position and repeat with left leg.
Begin with one set of 10 to 15 repetitions for each leg.
Increase by one to two repetitions per week, building up to 30 reps.
Add a second set after one month of performing 30 reps.

4. Pushup
Males:
Targeted muscles: chest, shoulders, back of arms
Extend your legs straight out behind you.
While maintaining a straight body, bend your elbows, lowering your chest to four inches off the floor.
Straighten your elbows, raising your body off the floor.
Maintain a 180-degree angle between your torso and legs.
Allow no more than a two-second pause between each pushup.
Begin with one set of eight to 12 reps.

Increase by one to two reps per week, building up to 25 to 30 reps.
Add a second set after performing the 25 to 30 reps for two weeks.
Eventually add a third set of 25 to 30 reps, if you can.

Females
Targeted muscles: chest, shoulders, back of arms
Extend your legs straight out behind you.
Drop your knees directly down to the floor and raise your feet.
While maintaining a straight back, bend your elbows, lowering your chest to four inches off the floor.
Lift up by straightening your elbows.

Maintain a 180-degree angle between your torso and upper legs.
Allow no more than a two-second pause between each pushup.
Begin with one set of eight to 12 reps.

Increase by one to two reps per week, building up to 25 to 30 reps.
Add a second set after performing the 25 to 30 reps for two weeks.
Eventually add a third set of 25 to 30 reps, if you can.

5. Upright Row
Targeted muscles: arms, back of shoulders
Hold a weighted object in each hand, resting at your thighs.
Maintain an erect, stationary position.
Raise objects to your chin, keeping elbows higher than the hands.
Return to the thigh rest position.
Begin with one set of 10 to 12 reps.

Work up to 20 reps, then increase resistance by adding more weight.
With the heavier resistance, begin again with 10 to 12 reps.
Add a second set after four to six weeks.