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Dumbbell Biceps Curl (Arms) 1 Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward. 2 Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward. 3 When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
Squats (Legs) Start this stretch with feet shoulder width a part, push your bottom back, knees bent, and arms straight out in front of you. Once in this position, slowly bend your knees, and push your bum towards the floor as if to sit on a chair. Make sure to keep your torso straight, and that you do not strain your back. Slowly rise, and return to starting position.
Hip Extention Leg Raises Start this exercise on a mat with your legs straight out behind you, feet touching the ground, hands on the mat in front of you. Bring your right leg straight out to the side, keeping it straight. Keeping your balance with tight abs and forearms, lift your right leg straight up in the air towards the ceiling. Start with 2 feet from the ground and slowly work your leg higher up. Hold for 2 seconds and release. Return to start position and switch legs for one full rep.
Star Start by lying on your side on a mat. One foot should be crossed over the other to keep your self stabilized. Arm should be bent to rest your weight on your forearm. On your side closest to the ceiling your arm should rest on your waist. Make sure that your body is straightly aligned. Slowly push your hip in an upwards motion, strictly using your abdominals. Once resting on your forearm, release your arm from your hip and point it towards the ceiling. At the same time you will lift your top leg towards the ceiling as if to make a star like formation. Slowly motion leg and arm back down, and return to start position.
Exercises
![biceps-curl-two-fb[1]](http://im.glogster.com/media/1/4/87/62/4876210.jpg "biceps-curl-two-fb[1]")
![0703090341[1]](http://im.glogster.com/media/2/4/87/62/4876286.jpg "0703090341[1]")
![Pilates%20Exercise_star[1]](http://im.glogster.com/media/1/4/87/62/4876295.jpg "Pilates%20Exercise_star[1]")