Reverse Crunch
Lie on the floor with your head resting flat. Bend your knees so that your thighs are perpendicular to the floor and place your hands out to your sides for balance; this is the starting position. Roll your pelvis toward your ribcage, slowly bringing your knees up over your chest as far as you can. Your hips should rise slightly off the floor but your upper body shouldn't move. Return to the starting position in a smooth motion.
Training Tip: To keep tension on the lower abs, make sure your back stays flat against the floor at all times.

Side Crunch
Lie on your back with your shoulders flat on the floor and rotate your hips 90 degrees to one side so they're almost perpendicular to your shoulders. Bend your knees and place your arms lightly behind your head. Inhale and hold your breath as you contract your obliques to curl your head and shoulders up slightly. Rise up until your shoulders are 20 degrees off the floor, then exhale and return to the start position. Pause momentarily and then repeat. After you complete reps for one side, do an equal number of reps for the other side.
Training Tip: Don't raise your head and shoulders as high as possible. This can place extreme pressure on your spinal discs because of the spine's rotated position and can in turn cause injury. Concentrate on pulling with your obliques rather than with your head to raise your shoulders off the floor.

Crunch
Lie faceup on the floor with your calves up on a bench so that your hips and knees form 90-degree angles. Cross your arms over your chest. Curl your torso up by contracting your abs, simultaneously pressing your lower back into the floor. This is a very small movement: Your shoulder blades should rise only 1-2 inches. Hold for a brief second and slowly lower to the starting position.
Training Tip: Don't relax between repetitions; keep constant tension on your abs. You can put your hands lightly behind your neck or place them overhead to make the movement more difficult, but don't pull on your head.

One-Legged Squat
Place one foot on a bench 3 feet behind you, balancing on your other leg. Keeping your chest up and back straight, first unlock your hips to push your glutes back. Bend your working knee to descend to a position where the top of your working thigh is about parallel to the floor. Drive up forcefully using your quad and glute. Repeat. Do both sides.
Training Tip: This exercise is performed in the same fashion as a squat except that you use only one leg. Warm up properly before starting your working sets.

Reverse Dumbbell Lunge
Holding a dumbbell in each hand at your sides, keep your torso upright and take a 2-3 foot step backward, placing only your toes on the floor behind you. Bend at the knee of your forward leg until your front thigh is parallel to the floor. Don't let your back knee touch the floor. Push back up through the heel of your front foot, pushing your hips forward until you return to the start position. Do all reps for one side first or alternate working legs.
Training Tip: To avoid excessive stress on your knees, don't allow your working knee to move past a 90-degree angle.

Standing Leg Curl
Stand upright and grasp a support for balance with a 5-pound ankle weight on. Curl your leg directly behind you, using your hamstring muscles only. Squeeze your hamstrings for a full two seconds and lower slowly your leg to the starting position without touching your foot on the floor. Repeat. Do an equal number of reps for both legs.
Training Tip: Always keep your body upright during the movement.

Incline Dumbbell Press
Lie back against a bench set bellow 45 degrees, feet firmly planted on the floor. With the weights just outside your shoulders at about chin level, forcefully press them up in an arc until your arms are above you, exhaling as you pass the midpoint. Slowly lower the dumbbells to the sides of your chest and repeat.
Training Tip: Setting the bench at 35-45 degree angle puts maximum emphasis on your upper chest. As the bench angle increases, more stress is placed on the front shoulders.

Seated Dumbbell Lateral Raise
Sit upright at the end of the bench with good posture, feet flat on the floor. Hold the dumbbells at your sides, palms facing each other. Keeping a slight bend in your elbows, lift your arms out to your sides until they're about parallel to the floor, leading with your elbows. Slowly reverse to the start position.
Training Tip: As you raise the dumbbells, rotate your hands so your little finger is higher than the thumb at the top of the movement. Reverse this as you lower the dumbbells.

Dumbbell Kickback
Place one knee and your free hand on a bench for support. Grasp the dumbbell tightly, keeping your upper arm and elbow stationary and close to the side of your body. Kick the weight back by extending at the elbow, squeeze and slowly lower no farther than the 90-degree angle. Repeat.
Training Tip: Keep your elbow fixed; no swinging allowed. For a maximum range of motion, try positioning your elbow slightly higher than your torso.

Two-Arm Dumbbell Row
Hold a pair of dumbbells by your sides and stand erect with your feet shoulder-width apart and your knees slightly bent. Lean forward at the hips to about 75 degrees. Keep your back stable and slightly arched and your head up. With the dumbbells hanging straight toward the floor and your palms facing the front of your legs or inward, so your palms face each other. Begin the exercise by contracting your lats and pulling the dumbbells up toward your sides, just above your hips. Hold for a moment at the top and lower the dumbbells under control toward the floor.
Training Tip: Don't use a jerking motion to lift the dumbbells; use light weights and focus on form. Avoid hunching over, which strains the lower back. Using a mirror to check your form can help.

Concentration Curl
Sit on the end of a bench with your arm braced against the inside of your thigh. Grasping a dumbbell slowly curl your lower arm up toward your chest, but keep your upper arm stationary, tucked in against your inner thigh. Hold and squeeze the contraction as hard as possible for a full two seconds, then lower slowly.
Training Tip: Do not flex your wrist when you lift the weight because this will enlist the aid of your forearm muscles, making it easier to lift.

One-Legged Standing Calf Raise
Grasping a support for balance, stand on the ball of your foot at the edge of a step or wood block. Lower your heel and come to a complete stop, then contract your calf muscles to rise as high on your toes as possible. Pause, then lower slowly and repeat. For added resistance, hold a dumbbell on the same side as your exercising leg. Do both sides.
Training Tip: Don't bounce; be sure to move through a full range of motion. For variety, try doing both calves at once.