Spot Exercises For Toning Your Back, Tummy, Chest and Bottom

This will be the last of a series of exercise posts I began in August and September. 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.
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