Gym Core

1. Sit on the ab machine and select a slight resistance. Position your feet under the pads and grab hold of the top handles.
2. Make sure your arms are bent at 90 degrees and rest your triceps on the pads.
3. Begin lifting your legs up as you engage your abs and crunch your upper torso. Exhale as you do so.
4. Pause and slowly return to starting position as you inhale.

Tip: Use slow, controlled motions and concentrate on using your abs to control the weight. Your feet and legs should be relaxed throughout.

1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
2. Lock your ankles under the footpads.
3. Start with your body in a straight line head to toe.
4. Place your arms across your chest, behind or at the side of your head.
5. Slowly bend forward by relacing your, back and abdominal muscles.
6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
3. Hold for a count of 2 while squeezing your abdominals and obliques.
4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
4. Start the exercise by raising you left leg higher than your right leg.
5. Then lower the left leg as you lift the right leg and so on.
6. Alternate in this manner  until you have done all repetitions for each leg.

When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.

1. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the lift.
5. Once you’ve completed the reps on the right leg, switch legs.

1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

1. Sit on a pec deck machine with your back flat against the back rest.
2. Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
3. Exhale and slowly push the handles together  squeezing your chest to the middle as you do so. Hold for a count of one.
4. Inhale as you return to the starting position in a controlled movement.
5. Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of  different machines with different placement of your forearms. With these,  place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

• Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
• Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
• With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
• When the dumbbells are parallel with the ground, pause, and return to the starting position.

1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
2. Hold the handles with an overhand grip. Your arms should be outstretched.
3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
7. Repeat.

1. Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.
2. Your torso should be straight and your lower back pressed against the pad of the bench if using one.
3. Keep your legs extended and pointing down to the floor. This is the start position.
4. Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one.
5. Return to the start position in a smooth, controlled movement while inhaling.
6. Repeat.

Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise.

1. Lie flat with hands under your buttocks.
2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
3. Hold and then slowly return to starting position.

1. Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
2. Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
3. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
4. Extend the legs back down towards the floor to the starting position.

1. Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
2. Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
3. Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.

1. Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
2. Lean back, letting the straps hold your weight. Your arms should be straight.
3. Pull yourself up with your back, maintaining a tight core.
4. Squeeze the back muscles and slowly lower yourself. Repeat.

1. Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
2.  Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
3. Lean forward, keeping your back straight and grip the V-bar handles with both hands.
4. Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
5. Your back should be slightly arched, with your chest should be pushed out. This is the start position.
6. Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
7. Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
8. Hold for a count of one.
9. Inhale as you return to the start position in a smooth movement.
10. Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

1. Step up to the bar and grasp it with your palms facing you and arms close together.
2. Your arms should be fully extended.
3. Cross your ankles and bend your knees,
4. Pull your body up until your elbows are completely bent and close to your body, reaching your chin to the bar.
5. Lower your body until your arms and legs are fully extended in the starting position.

1. Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
2. Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
3. Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.

1. Set the bar to your waist height.
2. Lie on your back under the bar.
3. Reach up and grip the bar with an overhand grip with both hands.
4. Keeping your body straight,  pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
5. Hold and squeeze your arm and back muscles.
6. Lower yourself back to the start position in a controlled motion.
7. Repeat.

For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Sit on the seat with your upper chest just above the horizontal handles.
2. Push the foot lever until you are able to grasp the lever.
3. Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
4. Release the foot lever and press the hand lever out until your arms are fully extended.
5. Return the weight until your chest muscles are slightly stretched.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
4. Push the weights up by straightening your arms.
5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

1. Stand with your feet about shoulder width apart.
2. Hold the kettlebell with both hands in an overhand grip in front of your pelvis.
3. Keeping your core strong, rotate the kettlebell around your body changing hands in the front and in the back.
4. Be sure to focus on your posture throughout the entire movement.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Select the correct weight to counterbalance your own before beginning. The heavier the weight, the easier it will be.
2. Reach above and use an overhand grip to secure yourself as you kneel on the padded surface of the assisted machine. Tighten your core as well as your glutes.
3. Lower yourself slowly. Do not lock out the elbow. Pull yourself back to the starting position but do not let the weight touch the stack. Pause and repeat.

1. Set the bar to your waist height.
2. Lie on your back under the bar.
3. Reach up and grip the bar with an overhand grip with both hands.
4. Keeping your body straight,  pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
5. Hold and squeeze your arm and back muscles.
6. Lower yourself back to the start position in a controlled motion.
7. Repeat.

For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.

1. Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
2.  Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
3. Lean forward, keeping your back straight and grip the V-bar handles with both hands.
4. Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
5. Your back should be slightly arched, with your chest should be pushed out. This is the start position.
6. Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
7. Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
8. Hold for a count of one.
9. Inhale as you return to the start position in a smooth movement.
10. Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
2. Place your right hand on your waist, palm facing in. This is the start position.
3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
4. Continue as far as possible, then hold for a count of one.
5. Return to the start position, exhaling as you do so.
6. Repeat the movement this time bending to the left and returning to the start position.
7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
3. Pause and feel the contraction in your obliques then slowly return to the starting position.

1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
3. Slowly lower the plate to the starting position, immediately moving into the next repetition.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
2. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
3. Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.

1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.

1. Stand straight holding a water bottle in each hand with an overhand grip.
2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
5. Pause for a count of one.
6. Inhale and slowly lower the water bottle to the start position.
7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

1. Set up a cable station with a straight bar attached to the top pulley.
2. Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
3. Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
4. Lean back slightly without arching your back.
5. Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
6. At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
7. Return to the start position by arcing your elbows forward while relaxing your shoulders.
8. Repeat.

1. Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
5.  Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
6. Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

1. Adjust the pulley handle to chest height. Step out and away from the weight. Feet are shoulder-width. Stand with a tight core and flat back. Push the handle out in front of you. Keep elbows slightly bent.
2. Twist from the hips. Move arms across the body, achieving a full extension.
3. Return to starting position.
4. Once complete, do the same amount of sets/reps on the other side.

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

1. Sit on an exercise mat with your legs fully extended and your upper body upright.
2. Grip a weight plate between both hands.
3. Hold the plate out in front of your abdominals keeping your arms bent slightly.
4. Cross your your ankles and raise them off the floor slightly.
5. Bend your knees towards you slightly.
6. Lean back about 15 degrees to balance your body. This is the start position.
7. In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
8. Return to the start position inhaling as you do so.
9. Repeat the same movement, this time to your right side, again exhaling as you do so.
10. Return to start position and repeat.

When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.

1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

1. Stand with your side to the cable machine. Grab the handle with the opposing hand first. Keep a flat back and tight core throughout the movement. Squat down by bending your knees and driving your hips back.
2. Keeping your feet in position, rise and twist the weight to the opposite side of your body.
3. Pause, contract the muscle and slowly return to the starting position.

1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

1. Set up a cable station with a straight bar on attached to the top pulley.
2. Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
3. Position your feet shoulder width apart,with knees slightly bent for stability.
4. Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
5. Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
6. Return to the start position moving your forearms only. Hold for a count of one then repeat.

Do not move your elbows or swing your hips for momentum during this movement.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

1. Set up a cable station with a straight bar attachment connected to the low pulley.
2. Stand close to the station, feet shoulder width apart either side of the pulley.
3. Grip the bar with a shoulder width underhand grip.
4. Keep your elbows close to your sides.
5. Curls your arms upward from the elbows in a smooth arc.
6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
7. Lower the bar back to the starting position in a smooth motion.
8. Repeat.

1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
5. Inhale as you return to the starting position.
6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.

1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
2. Keep your back straight and shoulders back.
3. Keep your arms fully extended with your elbows close to your sides.
4. Rotate your palms so that they are facing in towards you. This is the start position.
5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
8. Hold for a count of one as you squeeze your biceps.
9. return to the start position, rotating your wrists back to an underhand grip position.
10. Repeat.

This exercise can be performed by alternating between arms.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the dumbbells to the starting position.
8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

1. Kneel in front of a cable station with a rope attachment connected to the top pulley.
2. Grip the rope attachment and place your wrists against your forehead.
3. Flex your hips slightly to take the weight and to hyperextend your lower back.
4. Keeping your hips stationary, bend at the waist so that your elbows travel down towards the middle of  your thighs. Hold for a count of one.
5.  Return to the start position in a controlled movement and repeat.

1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
2. Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.
3. Keep your elbows locked.
4. Push your back down flat into the floor to isolate your abdominal muscles.
5. Gently curl your shoulders forward and up off the floor.
6. Continue to push down into the floor with your lower back.
7. Raise your shoulders about four to six inches only.
8. Hold and squeeze your abdominal muscles for a count of one.
9. Return to the start position in a smooth movement.

Make sure the weight is held very securely!

1. Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
2. Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
3. Lower down to starting position with arms and ball behind your head.

1. Lie flat on an exercise mat, extending your arms straight back behind your head.
2. Fully extend your legs also. This is the start position.
3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
5. Your arms should be fully extended, parallel to your legs.
6. Your upper body should be raised off the floor.
7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
8. Repeat.