Arms
Dipping Triceps Bends targets the backs of the arms. To get started, sit on a bench and grip the edge with both hands. Move forward to the tip of the bench, until the body is supported by the arms. Gingerly, lower the body bending the elbows at a 90 angle, then push the body upwards and count to three. Perform three sets of 10 repetitions.
Back
Moth Extensions focus on the muscles between and around the shoulder blades. Using a dumbbell in both hands drop down on one knee. Leaning slightly forward, bringing the chest towards the thigh turn the palms to face inwards. Make sure the elbows are slightly bent and then extend both arms to the level of the shoulders on each side. Perform the exercise 10 times. Rest between sets. A total of three sets are recommended.
Chest
Butterfly Pecs are the perfect exercise for toning the chest. Lying on the bench with your back flat hold dumbbells in both hands. Extend arms on each side of your body so that your body is in the shape of crucifix. Then gradually elevate the arms. Make the arms touch each other directly above you for a few seconds, Next, lower arms and return to the original position. For the best results perform three sets with 10 repetitions.
Core Balance
The abdominal bridge is an effective way to ensure good posture and abdominal control. Recline on your stomach while tucking under the toes. Next elevate the body by resting the forearms on the floor. Maintain the position for up to 30 seconds. Remember to keep the derriere tucked in with the back flat. Using the abdominal and stomach muscles hold the position. Try to perform the movement three to four times.