A few exercises for the whole body

The following exercises will give your whole body a workout.

A few exercises for the whole body

The curl and press

  1. Sit on a balance ball or a chair with your feet flat on the floor about shoulder-width apart. Hold a dumbbell in each hand with your arms at your sides, palms facing out.
  2. Keeping your upper body stable, bend your elbows and curl weights toward your shoulders.
  3. Turn your wrists so your palms face out in front of you and press the weights straight overhead. Pause, then slowly reverse the move, lowering the weights to your shoulders, rotating your palms outwards, and lowering the weights to your sides.
  4. Keep your shoulders down as you curl and lift; don't let them hunch up toward your ears.

The chest fly

  1. Lie back on a balance ball so it supports your torso from the base of your head to your mid-back, with your knees bent and your feet flat on the floor.
  2. Hold a dumbbell in each hand and raise them over your chest with your arms extended and your palms facing each other. Keep your elbows slightly bent.
  3. Slowly open your arms to the sides, lowering the weights until your upper arms are parallel with the floor. Pause, then slowly return to the starting position.
  4. Keep your shoulders down and back throughout the move.

The bent-over row

  1. Stand with your feet shoulder-width apart, your back straight and your knees slightly bent for support. Hold a dumbbell in each hand. Keeping your back straight, bend 90 degrees from the waist and let your arms hang toward the floor, palms facing your legs.
  2. Squeeze your shoulder blades together and bend your elbows, raising the dumbbells on either side of your torso. Pause, then slowly return to the starting position.

Chair dips

  1. Prop a sturdy chair against a wall and sit with the heels of your hands on the edge of the seat. Inch your buttocks off the seat, supporting your weight with your hands.
  2. Keeping your shoulders down and your back straight, bend your elbows back and dip your body toward the floor as far as is comfortably possible (even if it's just a little way). Push back up to the starting position.
  3. To make the move more challenging, extend one leg and plant the heel of that foot on the floor in front of you.

The side plank

  1. Lie on your left side with your knees bent. Bend your left arm so your forearm is extended in front of you perpendicular to your body, then lift your torso off the floor. Your upper body should form a straight line from your hips to your shoulders.
  2. Place your right hand on your hip and hold for five to 15 seconds. Return to the starting position, then repeat on the other side.
  3. Work up to holding on each side for 30 to 60 seconds. Perform just one rep per set.

The back fly

  1. Sit on the edge of a balance ball or a chair with your feet together and flat on the floor.
  2. Hold a dumbbell in each hand. Keeping your back flat, bend forward at the waist and lower your chest to about 7 to 10 centimetres (3 to 4 inches) above your knees, letting your arms hang down on either side of your legs with your hands by your feet.
  3. Squeeze your shoulder blades and raise the weights out to the sides until your arms are outstretched parallel with the floor. Pause, then slowly return to the starting position.

Remember these exercises and practice them to give your whole body a workout.

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