1. Dumbbell Pullover

Start the exercises lying on the bench so that only your upper back is on the bench. Then take a dumbbell with your both hands and lift it over your chest and then behind your head. After that, bring it back to the starting position. Repeat the exercise several times. (1)

2. Crescent Lunges and Row

Take a dumbbell in your right hand and stand with your feet together and your arms by your sides. Then lunge forward with your left leg till your knee is bent for 90 degrees. Lower your torso as much as you can and row the dumbbell straight up until your right elbow passes your torso. Repeat it 10 times with both hands.

3. Push-ups


Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position.

4. Dumbbell Triceps extension

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Take dumbbells in your hand and stand tall. Squeeze your body muscles and then press the weight over your head till your arms are straight. After that, try not to move your upper arms, and bend your elbows to lower the weights behind your head until your forearms are at least parallel to the floor. Make a pause for few seconds and then return to the starting position.

5. Plank

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Start with the pushup position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the muscles getting strong. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.

Don’t think twice follow these exercises regularly and you won’t regret it. You will get the results you always wanted.