Abdominal Exercises
Lying Leg Raise
Shoulder Exercises
Standing Shoulder Press
Muscles worked
Abdominal area, including the rectus abdominus, obliques and quadriceps
Bench position
Flat
Success tips
• | Tighten your abs before you move. |
• | Allow exhalation up and inhalation |
| down, without exaggerating breathing. |
• | Contract as far into the movements as |
START
FINISH
Muscles worked
Front deltoid, upper traps and triceps
Success tips
•Keep knees slightly bent.
•Keep abs tight and a good spinal alignment.
•Do not increase the arch in the lower back as you raise your arms. Keep your spine steady.
START
FINISH
possible. |
• Keep your back flat against the bench. |
START
•Lie on your back with your head resting on the bench.
•Tighten your abs and flatten your back against the bench.
•Bend your knees and hips to 90 degrees.
•Reach to the side and grasp the bench with each hand.
•Relax the neck.
ACTION
•Tighten your abs and slowly extend your hips and knees.
•Move your legs away from you keeping them parallel to the floor.
•Keep your back flat against the bench for the entire movement.
•Slowly reverse the action and return to the starting position without relaxing.
START
•Grab the dumbbells and stand up straight.
•Keep your chest lifted, abs tight and a slight arch in the lower back.
•Raise the dumbbells to shoulder height, keeping your palms facing forward.
•Upper arms should be 90 degrees away from your torso and your elbows should be bent to 90 degrees, as shown.
ACTION
•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.
•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.
•Slowly return to the starting position, keeping tension on your front shoulder muscles through the entire motion.
Lateral Raise
Muscles worked
Front and middle deltoids
Success tips
•Do not swing the arms upward or move the trunk during the motion.
•Maintain good spinal alignment.
START
START
FINISH
ACTION
•Grab the dumbbells with the palms facing each other.
•Stand with your feet slightly wider than shoulder width apart.
•Maintain an erect spinal alignment with the chest lifted, abs tight and a slight curve in the lower back.
•Raise arms directly outward, then upward, to approximately shoulder height.
•Lift your hand and elbow at the same speed.
•Do turn or rotate your arms while raising them.
•Keep the side of your arm/elbow facing out/up throughout the movement.
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