Even if you have access to a health club, a set of dumbbells and a weight bench ought to be part of your home furnishings. Dumbbells are not only convenient; they’re a great way to challenge your muscles in new and demanding ways. They allow you to do hundreds of exercises using only two pieces of equipment and very little space.
■ Buttocks, hamstrings, lower back, inner thighs
Opposite Extension: Lie face down with your forehead resting on your left hand and your legs straight, toes pointed out slightly, heels together. Tighten your abdominal muscles and try to create a space between your stomach and the floor. Lift and extend your right arm forward as you squeeze your buttocks muscles and lift and extend your left leg back. Don’t lift your limbs vey high. Instead, concentrate on maximizing the extension of your arm and leg. Hold the extension for 2 counts, then slowly lower your limbs to the floor. Do 8 to 12 repetitions in this position, then switch arms and legs and do 8 to 12 repetitions with the opposite limbs.
■ Buttocks, quadriceps, hamstrings
Bench Lunge: Stand about 2 feet from one side of your bench. Extend your right leg and rest your right calf across the top of the bench. Hold on to a chair or other sturdy object for support or place your hands on your hips. Bend your left knee until your thigh is almost parallel to the floor. Return to the starting position, taking care not to lock your supporting knee. Complete the set, then switch positions to work your right leg.
■ Biceps
Stationary-Elbow Biceps Curl: Hold a dumbbell in each hand with your arms at your sides, palms facing forward, the inside of your elbows resting lightly against your sides. Your feel should be hip-width apart. (You may want to use a slightly lighter weight than usual for this exercise, since strict form is important.) bending at the elbows, slowly curl both weights toward your shoulders, keeping your elbows still (don’t allow them to move upward or forward). Return to the start and repeat, keeping your elbows stationary.
