Another plank variation, great for hips and glutes.
Lay down on the floor with your belly to the ground. Align your elbows directly below the shoulders and ground the toes into the floor. Lift your body up and align your butt, upper back, and head in a straight line. Keep a neutral neck and spine.
With your legs hip-width apart, lift your right leg to hip height and hold as much as you can.
Switch legs.
You can build your biceps by doing curls while standing or seated, and with a variety of tools. The twisting standing dumbbell curl features an extra movement to help give you the biceps you want. This exercise engages the forearms as well as the biceps. In addition to creating balance in the upper and lower arm, this exercise improves wrist mobility.
Stand straight and hold a dumbbell in each hand. Let your arms hang by your sides with the palms facing your body.
Exhale and bend your elbow to raise the dumbbell toward your shoulders. Rotate your forearms as the weights ascend so your palm faces your shoulder at the peak of your movement. Keep the elbow close to your side and the upper arm as still as possible.
Inhale, lower the dumbbell to the starting position slowly. Rotate your forearms in reverse so your palms again face your body when your arms are extended downward. Repeat with the other hand.
This one won´t be easy, but it´ll work your thighs, hips, glutes, lower back, shoulders and arms. Take it easy.
Stand with your feet shoulder-width apart and hold a pair of dumbbells next to your shoulders, your palms should be facing each other and the elbows pointed forward.
Inhale and squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go).
Exhale as you push your body up from the squat and press the dumbbells directly above your shoulders. Your biceps should be by your ears. Lower the weights and repeat.
The bicycle crunch is an excellent exercise for building core strength and toning your thighs. It’s an easy move to complete, and you can make it tougher adding a resistance band to the equation.
Anchor the band at the bottom of the door. Attach each end of the band to an ankle strap, and lie on your back. Move far enough away from the door so that the band starts to stretch. Place your hands behind your head.
Gently exhale and begin your movement by simultaneously:
Contracting the abdominals to curl your head and shoulders off the mat.
Bringing your right knee in toward your right armpit and allowing the knee to bend to a deeper angle.
Straightening your left leg toward the door while keeping it elevated off the floor, higher than your hip.
Rotating your torso slowly to bring your left elbow toward your right knee. This movement will press your low back into the floor / mat.
Continue moving until your elbow touches or comes close to touching the opposite knee. Hold this up-position briefly for 1 – 2 seconds then inhale as you slowly return to your starting position and repeat the movement to the opposite side.