Which are the body essentials?
ARMS – ALTERNATING ONE-ARM CONCENTRATION CURL
Begin this exercise by sitting on a bench with a dumbbell on the floor. Place your elbow on the inside of your leg and pick up the dumbbell. Start the movement by bending your elbow and bringing the dumbbell up toward your face. Squeeze at the top then slowly control the dumbbell on the way down. At the bottom of the movement, make sure that your arm is extended all the way down.
ABS – ABS BALL CRUNCH
Begin by lying on a stability ball with your knees bent and your feet flat on the floor. Cross your arms on your chest (or place your hands behind your head to support your neck) and brace your stomach like you would if someone was going to punch you. Lift your low back off of the ball and crunch up like you would if you were trying to stand up. Slowly lower yourself all the way back down until you feel like you are going to fall off the ball and repeat.
LEGS – LYING LEG CURL
Begin by lying stomach-first on the bench. Then place your heels on the leg supports and, squeezing your stomach, start the movement by bending your knees and attempting to bring your heals toward your butt. Squeeze your glutes and hamstrings and slowly lower your legs on the way down. To further increase the effectiveness of this exercise, point your toes away as you curl your heels toward your butt.
BACK – BENT-OVER DUMBBELL LATERAL RAISE
Bend slightly forward at the hips so that your body forms a 90-degree angle. Also, keep a slight bend in your knees. With a dumbbell in each hand, begin the movement by raising your arms out to the side with a slight bend in your elbows. Pause at the top and squeeze your shoulders. Lower the dumbbells slowly back to your side and repeat.
CHEST – LIGHTWEIGHT DB INCLINE FLY
Lay on a bench with a 30 to 45 degree incline. With two dumbbells resting on your lap, lift your arms straight in the air. Begin with a slight bend in your elbows and lower the weight so that your chest gets pushed up toward the ceiling. You should feel a deep stretch at your chest before raising the weight back up and making sure that you squeeze your chest.