Fitness moves for the upper arms
1. Triangle Push Up – A variation of the traditional push-up, the triangle push-up involves placing your thumbs and forefingers together with your hands directly underneath your chest, so someone looking at you head-on would see your head and elbows forming a triangle. If you’re new to push-ups, you can do them with knees on the floor until you build up your strength.
2. Dips – These can be done in the gym using dip bars or a weight bench, or at home using a sturdy chair, which you sit on. Begin by placing your hands on either side of your hips then, with with your feet together, extend your legs out in front of you. Carefully move your buttocks off the bench, while leaving your hands in place, and lower your hips toward the floor until your upper arms are parallel to the floor, then push back up using your hands (not your legs).
3. Triceps Kickback – You can use dumbbells or even large cans of food for this exercise, which involves lifting weights behind your back. As with all of these exercises, proper form with the triceps kickback is so important to avoid injury. For detailed instructions on this and all of the above exercises, visit ACEfitness.org.
Three fitness moves for the abs
1. Front Plank – These build strength and endurance, says ACE. A front plank involves laying on your stomach with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward, then engaging your abdominal and thigh muscles to straighten your legs, flex your ankles and slowly lift your torso and thighs off the floor.
2. Side Plank – A variation on the above (instead of starting on your stomach, you start and lift up on one side), this move works core muscles and helps build stability in your spine.
3. Bird Dog – To do a “bird dog,” start on your hands and knees, engage your core muscles and lift your opposite arm and leg simultaneously. Providing an excellent challenge to your abdominal muscles, ACE says this move also trains your lower back to be stable during movement.
Fitness moves for the butt!
1. Quadruped Bent-Knee Hip Extension – Say what? It sounds more complicated than it is, and, awesomely, it can be done anywhere with no equipment. On your hands and knees, keep a straight, strong back and lift and extend one leg at a time, moving only at the hip and using your glutes to press your lifted foot up to the ceiling.
2. Forward Lunge – Basic, yet powerful. Add a weight to amp up the intensity of this move.
3. Step-ups – According to ACE, a 12-15″ step or box plus a pair of dumbbells equals a killer butt workout.