Getting Back Into Working Out

2. Slowly raise your right arm and your left leg a couple of inches off the ground and hold this position for 5 seconds.

This exercise is done with a barbell and a incline bench (“Exercises”). The way to do this exercise is to lie down faced up on an incline bench. The exerciser grips the bar with a medium-width grip and lifts the bar off of the rack (“Exercises”). the exerciser then holds the bar straight over his or her head, and keeps the arms locked. This is the starting position of the exercise. Next the exerciser inhales slowly while moving the bar slowly down toward the upper chest (“Exercises”). After a slight pause, the exerciser pushes the bar back to the starting position while exhaling and the arms should be locked. Before the exerciser brings the bar back down again the exerciser squeeze the chest for a second. The exerciser repeats the process for the desired number of repetitions. When the exerciser is finished with the exercise the bar should be placed back on the rack (“Exercises”).

Lie on your back and place your finger on the cord behind your head. Keep your abs tight, raise your left knee to your right elbow touches. Do it for the right knee, and repeat this exercise 15 times a day.

Stand up straight with a dumb bell in each of your hands. Curl the weights in both hands upward while tightly contracting the muscles in your arms. Lower the weights to starting position. Perform 15 repetitions.

Press the tops of the feet and thighs and the pubis firmly into the floor.

Extend your left / right leg behind you, and bend your front knee slightly. Your heels should be on the floor.

This exercise will strengthen your back, thighs and pelvis in addition to increasing flexibility. To begin, sit on the floor with the soles of your feet pressed together and your knees bent. While keeping your back straight, use your elbows to push your thighs toward the floor. Hold this position for 10 to 15 seconds before releasing. Repeat five to 10 times.

For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.

Now pick a dumbbell in your right hand, you must place the back of your upper arm on your right thigh. Hold the dumbbell in a way that your palm is facing away from your thigh. For your starting position you must hold the dumbbell above the ground.

Slowly bring your knee back so that your thigh is in line with your trunk.

Place your hands behind your head, and bring your knees towards your chest and lift your shoulder blades off the ground (Right Elbow and Left Knee, then Left Elbow and Right Knee)

Use your forearm to push your hip up off of the floor. Keep your head and neck aligned with your spine and hold this position for two seconds. Do several repetitions and repeat on the other side of your body. Repeat on both sides ten times and work your way up to at least twenty repetitions per work out session. In addition to your abdominal muscles, this exercise also strengthens your obliques and shoulders.

With the barbell on the floor stand close to it. Remember form! Place your feet, hip to shoulder width apart and have your toes angled out slightly. Now to grip the bar, squat down and grip it slightly wider then shoulder width with a reverse grip this is done by placing your hands facing opposite directions on the bar. It is very important to have your back straight and keep it straight as you straighten your legs also you want to keep your abs tight. Now lift the bar from the floor to a stand without hitching or bouncing the bar up your legs .Your stand should be straight up and tall. Now to lower the barbell back down to the floor you want to keep the same form of back straight and abs tight to lower the barbell in a controlled manor for one complete repetition.

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.

These are commonly known as “planks”.  To perform the exercise, get into a push-up position, except brace yourself upright using your elbows and forearms on the ground.  Keep your back straight and hold your abs tight, you should start to feel the burn quickly.  To work on your oblique muscles, you will perform side-planks.  To perform this variation roll over to one side, with your elbow and forearm supporting you, and your feet and back straight, hold yourself up for as long as you can, then repeat for the other side.