How can I Tone my Body Part 3

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6. Side Raise
Targeted muscles: shoulders
Hold a weighted object in each hand near your thighs.
Keep elbows and knees slightly bent.
Extend your arms out from your sides until they are slightly higher than parallel with the ground.
Lower objects.

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.

7. Biceps Curl
Targeted muscles: front of upper arms
Hold weighted object in each hand near your thighs.
Keeping elbows stable, raise the objects until the arms are completely flexed.
Lower objects slowly back to the starting 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.
8. Triceps Kickback
Targeted muscles: back of upper arms
Hold weighted object in your left hand.

Bend over so that your right hand and knee rest on an exercise bench or coffee table. Keep your left knee bent slightly.
Start with the object held at your chest, then extend your lower arm straight out behind you.
Return to start position. Repeat with object in your right hand.
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.

9. Prone Flip-Flop
Targeted muscles: upper and lower back and buttocks
Lie on stomach, flat on floor.
Fully extend arms and legs.

Raise left arm and right leg off the floor simultaneously, keeping head on floor. Lower to starting position.
Raise right arm and left leg off the floor in same manner.
Begin with one set of 10 to 12 reps.
Work up to 30 reps.
Add a second set after four to six weeks.

10. Abdominal Curl
Targeted muscles: abdominals
Lie on the floor with your knees bent and your feet 12 to 18 inches from the buttocks.
Lightly clasp your hands behind your head with your elbows wide open.
Press your lower back into the floor, and lift your upper back off the floor while keeping your eyes focused on the ceiling. Be careful not to pull on your neck.