Lower Back: McGill Curlup
The benefit: This exercise works your core while keeping your lower back in its naturally arched position. So it minimizes stress on your spine while increasing the endurance of the muscles, which helps prevent lower-back pain.
How to do it: Lie on your back on the floor with your left leg straight and flat on the floor. Your right knee should be bent and your right foot flat. Place your hands palms-down on the floor underneath the natural arch in your lower back. Slowly raise your head and shoulders off the floor, without bending your lower back or spine, and hold this position for 7 to 8 seconds, breathing deeply. That’s one rep. Do 4 to 5 reps, then switch legs and repeat.
Glutes: Hip Raise
The benefit: It targets the muscles of your rear end, which can help make your belly flatter. The reason: When your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not only places stress on your lower back, but it causes your tummy to stick out—even if you don’t have an ounce of fat. Your fix: the hip raise.
How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor. Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.
Biceps: Split Stance Dumbbell Curl
The benefit: Placing one foot in front of you on a bench forces your hip and core muscles to work harder in order to keep your body stable. That way, you engage more muscles and burn more calories than you would if you did the exercise in a regular standing position.
How to do it: Grab a pair of dumbbells and place one foot in front of you on a bench or step that’s just higher than knee level. Let the dumbbells hang at arm’s length next to your sides, your palms facing forward. Without moving your upper arms, bend your elbows and curl the dumbbells toward your shoulders. Pause, then slowly lower the weights back to the start.
Chest: Single-Arm Dumbbell Chest Press
The benefit: This exercise works your glutes and abs as hard as it works your chest and triceps. So you’ll tighten your hips and core as you tone your upper body.
How to do it: Grab a dumbbell in your left hand and lie on your back on a flat bench. Hold the dumbbell over your chest with your arm straight. Your palm should be facing out, but turned slightly inward. Place your right hand on your abs. Lower the dumbbell to the side of your chest. Pause, then press the weight back to the start. Do all your repetitions, then repeat on your right side.
