Push-Ups
Push-ups require perfect form. Start with a variation you can do with good technique, such as dropping your knees to the floor. The next level is when you can perform 10 to 12 reps without falling back, stopping short, or shaking unsteadily.
Squats
Squatting works the major muscles in your lower body and shapes firm buttocks and thighs. Squat with your feet hip-distance apart. As if you were sitting in a chair, your hips should sink behind you.
Planks
Plank exercises strengthen the abdominal muscles and the back muscles. Hold the plank position for 15 seconds. As you get stronger, increase your time to 30 seconds and eventually 90 seconds.
Biceps Curls
Stand with your feet hip-distance apart and hold a dumbbell in each hand. Keep a good posture as you lift and lower the weights, bending at the elbows. Increase the weight when you are able to complete the sets with relative ease. Do two to three sets of 10 to 12 reps.
Lateral Raises
As you begin your lateral raise, hold a dumbbell in each hand. The palms of your hands should face inward toward the midline of your body. Slowly raise your straight arms to shoulder height.
If you find that you are bending your elbows, you are lifting too much weight. Do two to three sets of 10 to 12 repetitions. Keep your arm straight and lower the weights.
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