Spot exercises for toning your tummy, back, chest and bottom

This will be the last of a series of exercise posts I began in the past two weeks. The only equipment you need for these exercises is a pair of five- or ten-pound dumbbells, whichever weight you can comfortably handle. Do twelve sets of the first, then twelve of the second. Alternate back and forth for a total of four sets of twelve.

  • TUMMY: Lay on the floor with your knees bent and feet flat. Make a fist with one hand and grasp that wrist with the other hand. Place the fist between your chin and collarbone and exhale as you curl the upper part of your body until your shoulders are off the floor. Hold for one second, then lower yourself back to starting position, inhaling as you do so.
  • BOTTOM: Kneel on the floor. While exhaling, raise your left leg as high as you are able. Keep the knee bent. Hold for one second, then lower the leg behind you so that it is in line with your body, inhaling as you do so. Repeat for twelve sets, then twelve with the right leg.
  • CHEST: Lay on your back with your knees bent and your feet flat on the floor. Bend your arms and bring your elbows in line with your shoulders on the floor. Exhale as you slowly bring the dumbbells toward the ceiling. It helps if you keep your elbows slightly bent. Hold for one second, then return to the starting position. Inhale as you lower the dumbbells.
  • BACK: Sit in a chair, leaning forward. Hold the dumbbells at your sides, with your elbows slightly bent. Slowly raise them to the height of your thighs, exhaling as you do so. Hold for one second, then inhale as you slowly return to the starting position. 

Spot exercises for toning your legs

The only equipment you need for these exercises is a pair of five- or ten-pound dumbbells, whichever weight you can comfortably handle. Do twelve sets of the first, then twelve of the second. Alternate back and forth for a total of four sets of twelve.

  • HAMSTRINGS (the lower leg): Lay on your back with your heels on the seat of a chair. Have your arms straight and your palms on the floor. Contract your quadriceps (the muscles at the back of your upper thighs) to lift your bottom upwards. Exhale as you do so. Hold for one second. Inhale as you lower to the starting position.
  • CALVES: Stand with your feet shoulder-width aprt. Hold the dumbbells at your sides. Exhale as you slowly rise up onto your tiptoes. Hold for one second. Inhale as you return to the starting position.
  • QUADRICEPS (the back of the thighs): Stand with your feet shoulder-width apart. Keeping your back straight and your tummy tight, push your bottom out as if you are going to sit down. Exhale as you do so. Hold for one second, Inhale as you slowly stand up.
  • INNER THIGHS: Lay on your side, supporting your upper body with your left arm. Bend your right leg and extend the left, resting on the right foot. Exhale as you raise the leg as high as possible. Hold for one second. Slowly return to starting position, inhaling as you do so. Repeat with the other leg.
  • OUTER THIGHS: Kneel on the floor. Exhale as you raise your right knee out to the side, keeping it at a ninety degree angle. Hold for one second. Inhale as you return to starting position. Repeat with the other leg.

Spot exercises for trimming your arms and shoulders

The only equipment you need for these exercises is a pair of five- or ten-pound dumbbells, whichever weight you can comfortably handle. Do twelve sets of the first, then twelve of the second. Alternate back and forth for a total of four sets of twelve.

  • TRICEPS (the under part of the upper arm): Lay on your back, bed your knees, and keep your feet flat on the floor. Hold the dumbbells next to your eras with your elbows pointing up. Slowly raise your arms toward the ceiling, keeping your elbows slightly bent. Exhale while doing so. Hold for one second, then lower the dumbbells slowly to the starting position. while inhaling.
  • BICEPS (the top part of the upper arm): Stand with your feet a shoulder-width apart. Hold the dumbbells with your palms up and your elbows close to your sides. Curl up your arms until your elbows are at a ninety degree angle, exhaling as you do so. Hold for one second. Inhale as you slowly return to the starting position. 
  • SHOULDERS: Stand with your feet shoulder-width apart and your hands at your sides. Hold the dumbbells with your palms facing the floor and your elbows slightly bent. raise them to shoulder height, exhaling as you do. Hold for one second, then slowly lower them, inhaling.

Next week: Legs!