Bent Over Row
To begin, you should have a nice flat back, and not a rounded one. To ensure that you are in the correct position, think about starting a lawnmower—the position is very similar. Slowly bring your arm(s) toward your chest and release back to the original position. You should feel this exercise in the posterior part of the deltoid in the shoulder.
Alternatives: Use a milk carton and fill with sand and rocks.
Want a Challenge?: If you choose to just do one arm at once, you can add more weight.
Sets: 3
Reps: 10 – 12
Overhead Press
To perform this exercise at home you should use dumbbell weights (5 – 10 lbs). To begin, put your hands straight over your head and as you come down, pull apart across your chest. Control your movements as they go back up. “You can go behind your back, however, we recommend pulling down in front of you face,” says Bohn and Cotta.
Want a Challenge?: If you have the equipment at home, use a lat pull down machine for maximum toning and visible change.
Sets: 3
Reps: 10 – 12
Bent Over Fly
You can sit down or stand to perform this exercise. The more that the arm is stretched out, the more the exercise will be about your deltoids. In the proper position, your elbows will be bent and your shoulder blades will be squeezed together, which will drive your elbows up. Bohn and Cotta say, “Don’t allow momentum to rule this exercise.”
Once your body is in the proper position, lift both arms up simultaneously and then slowly lower back to start. Tip: You will look as though you are a bird flapping your wings in an upward motion to take flight.
Want a Challenge?: You can have your palms facing back toward the wall behind you.
Sets: 3
Reps: 10 – 12
Bird-Dog
Bohn and Cotta suggest this as a great cool down toning exercise, because it has your upper back, core, and glutes contracting.
Begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and then come back slowly to your starting position. Repeat the exercise with your left arm and right leg, alternating 10 times.
Want a Challenge?: You can do reps of 10 and then hold the last rep for a number of seconds.
Sets: 3
Reps: 10 – 12
(Source: health-heaven)
Lie faceup with knees bent, a weight in each hand. Lift hips as you extend left leg up and straighten arms above chest, palms facing each other, to start (as shown). Lower hips and leg to ground and dumbbells out to sides (hovering just above ground). Return to start. Do 12 reps. Repeat on opposite side.
Lie on right side, propped up on right forearm, legs stacked with bottom leg bent, a weight in left hand, left arm extended overhead. Lift hips off ground into a side plank to start (as shown). Bend elbow and bring weight to shoulder as you lift top leg as high as you can. Return to start. Do 12 reps. Repeat on opposite side.
Tummy tucker
Start in plank position with wrists directly under shoulders, abs engaged. Bring left knee to left elbow, then extend left leg behind you above hip height, foot flexed (as shown). Do 12 reps. Switch sides; repeat.
WORKS ABS, OBLIQUES, SHOULDERS, BACK, BUTT
