| 1. Do push-ups: the good, old push-up. A much hated | | | | and gently lower it back down. I personally did about |
| exercise at the school gym during sport, but | | | | 12-15 repetitions to start off with, but as my |
| ultimately a simple and useful technique that focuses | | | | stomach muscles got stronger (and a more defined |
| on your pectoral muscles (upper body chest muscles) | | | | six pack) I could do up to 20. Alternatively, you may |
| and of course, your arms (biceps and to a small | | | | put your hands behind your head and do a stomach |
| extent, your triceps). | | | | crunch, bending your legs while holding the ball, bring |
| There are 2 ways to do it. Due differing strengths of | | | | the ball towards your body and moving your head |
| male and women, men are expected to have their | | | | towards the ball. This focuses on your upper |
| toes touching the ground, keep their back straight, | | | | stomach muscles. |
| have both hands flat on the floor, bend their arms | | | | 4. Barbell curls: I was pretty insistent on strengthening |
| until they are 90 degrees and then push themselves | | | | my upper body, but did not have a proper barbell. My |
| back up. Women: cross legs at the knees, have one | | | | bathroom towel rack had broken and one of the |
| over the other and balance yourself on one knee. | | | | poles came loose. You guessed it: that became my |
| Back should also be straight and bend identically to | | | | bar. Given that it was slightly loose, I still experienced |
| male push-up. | | | | the familiar burn of lactic acid in my muscles as I did |
| 2. Do bicep curls: rummaging around in the basement, | | | | barbell curls. Carry the barbell in front of you with |
| I found an old set of weights my uncle used to use. | | | | both hands. Keeping your upper arms rigid, curl up |
| They were a 5 kilo and a 10 kilo set, which could be | | | | from your elbows until the bar reaches your chin. |
| screwed on and screwed off. The way that I did it, | | | | Slowly drop the barbell so that it reaches the place it |
| which resulted in thicker muscles, was to firstly sit in | | | | started. It is important to keep your upper arms rigid |
| a high chair, then let the weight hang from my arm. | | | | so that the workout is more accurate, focusing the |
| Keeping my upper arm still, I would bend at the | | | | strain on your biceps. Again, this is good for upper |
| elbow until I was slightly above horizontal level, then | | | | body as well. |
| slowly let it drop back down again. You do it slowly | | | | Let these four steps be the basis of your work out. |
| so you control it all the way; letting it go quickly will | | | | They were for me and I still use them today to stay |
| result in damage. | | | | fit and strong. A pair of dumbbells costs around $50 |
| 3. Swiss balls: These things are awesome. They cost | | | | but it i a solid investment for a person just starting |
| about $20, you blow them up with the included | | | | out, as you can get a feel of what it is like to work |
| pumper, and there are all sorts of possibilities with | | | | out. Do not give up; if it feels like there is a cold |
| them. I learned this technique from an online video. | | | | burning in your muscle, that means it is working! Do it |
| Lay flat on the ground and grab the ball with your | | | | for yourself and a better, healthier you. |
| legs. Gradually lift your legs up to about 45 degrees, | | | | |