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Reverse Flyes
Reverse flyes are one of the only exercises that work the rear muscles of your shoulders (posterior deltoid).
Work with a weight that is comfortable for you. Perform 3 sets starting with a light weight for 12 repetitions (reps). Your next set will be a heavier weight performed for 10 reps, your last set will be a fairly heavy weight using 6 – 8 reps.
- Stand with your legs shoulder width apart and your knees slightly bent
- Bend over and hold a dumbbell in each hand arms hanging down
- Palms should be facing each other and your elbows should be slightly bent
- Slowly raise the dumbbells by lifting your arms apart in an arcing motion (like a set of wings). Keep your elbows bent
- Squeeze your shoulder blades together
- At the top of the movement, the dumbbells should be level with your head
- Slowly lower and return to the starting position
- Repeat
One Arm Dumbbell Rows
This exercise works your Latissimus Dorsi (lats – the outer sides of your back); the muscles that give a “V” shape to your back.
Work with a weight that is comfortable for you. Perform 3 sets starting with a light weight for 12 repetitions (reps). Your next set will be a heavier weight performed for 10 reps, your last set will be a fairly heavy weight using 6 – 8 reps.
- Start with your right side
- Place a dumbbell on the floor to the right side of the bench
- Put right leg back, knee slightly bent
- Place you left knee on the exercise bench
- Bend over and hold dumbbell with right hand, palm in
- Put left hand on bench for stability
- Lift the dumbbell straight up to side of chest. Squeeze your shoulder blades together. Inhale through this motion
- Return to starting position exhaling as you lower the weight
- Switch sides and repeat
Back Extension
Back extensions are a great exercise to work the muscles along the side of your spine (erector spinae), the upper rear of your legs, and your gluteus maximus. A roman chair is required for this exercise.
Beginner: Perform 3 sets of 10, Intermediate: 3 sets of 15
- Position yourself facedown on a roman chair, hooking your ankles under the ankle pads
- Your hips should be above the top edge of the body pad
- Cross your arms over your chest or lock your fingers behind your head
- Bend at your hips downward to a 60 degree angle
- Flex your lower back muscles, inhale and hold your breath while lifting your body so your shoulders are slightly higher than your ankles
- Hold this position for a count of 5
- Exhale as you return to the down position
- Repeat
Crunches
Crunches are one of the easiest and best abdominal exercises.
Beginner: Perform 3 sets of 15, Intermediate: 4 sets of 25
- Lie face up on the floor with your hands to the sides of your head
- Your knees should be bent and your feet on the floor
- Contract your abs while bringing your chest and head towards the ceiling keeping your lower back flat on the floor
- Hold for a count of 3 at the top of the movement and squeeze your abs
- Slowly lower and repeat
Physio Ball Crunch
This intermediate level exercise lets you work your abdominals over a greater range of motion. A large Physio exercise ball is needed for this exercise.
Beginner: Perform 3 sets of 10, Intermediate: 3 sets of 20
- Position yourself with your lower back resting on the exercise ball
- Your feet should be spread in front of you, and firmly planted on the floor for stability
- Lock your hands behind your head and keep your chin off your chest
- Make sure you're stable before beginning
- Slowly lift your shoulders off the ball and curl your body upward as high as you can without lifting your back off the ball. Your back will compress the ball
- Squeeze your abs and hold for a count of 3
- Slowly sink back down and repeat
V-Ups
The V-Up is one of the best all around ab exercises, and works the full abdominal group.
This can be a difficult exercise and should be used only if you are at an intermediate or higher level.
Beginner: Perform 3 sets of 10, Intermediate: 3 sets of 15
- Lie face up on the floor with your arms to your side
- Your legs should be straight out in front of you
- Keep your head, shoulders and feet off the floor
- Start out by quickly contracting your abs
- Take a deep breath and hold it as you bring your body and your legs together, keeping your butt on the floor and using it as your hinge point
- Reach your arms towards your shins at the top
- Hold for a count of 3
- Exhale as you slowly lower your legs and body to the starting position
- Repeat
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