These are to firm up your pectoral muscles – those muscles under your breasts. Here again, you don’t need ankle weights. Only your dumbbells.
General: Start with one set of five reps, then ten reps. Later, three sets of eight reps each.
Cleavage-contour snaper Starting position: Grasp your dumbbells in an underhand grip. Lie on your back on a mat or folded towel. Keep your legs straight, stretched. Extend both your arms upwards towards the ceiling, your elbows very slightly bent. Your palms should be facing each other.
Motion: Extend your arms outwards, sideways, as if you want to embrace someone in a wide bear-hug, Then, bring your arms together again above you to starting position. Repeat as directed. This exercise builds up your middle pectorals to create smooth contours around your cleavage.
Breast supporter Starting position: Grasp your dumbbells in an overhand grip. Lie on your back on a mat or folded towel, Extend your arms straight back over your head, (Had you been standing upright, you would have been raising your arms to the ceiling.
Motion: Keeping your arms straight, your elbows locked, slowly bring your arms down, describing an arc, until your arms are straight down, your dumbbells touching the sides of your outer thighs. Return to starting Position. Repeat as directed.
Starting position: Grasp your dumbbells in an overhand grip. Sit on your bed, back straight, supported by the wall. Extend your legs straight in front of you as if you are sitting on a beach- lounger. Bend your elbows, holding your dumbbells head-to- head in front of your chest. (It is as if you are holding the top edge of your bra to keep it from slipping.)
Motion: Extend your arms straight ahead in front of you, parallel to your legs. Hold, Then, bring dumbbells back to your chest as in the starting position. Repeat as directed. This exercise takes away that sunken look and adds that magnificent athletic slope that most Hollywood women sport !
If your upper arms sag, it is because your triceps are in bad shape. Normally, the biceps – which men love flexing! – are in fairly decent condition because they automatically get worked on when you carry something. Obviously, you don’t need your ankle-weights for these exercises, only your dumbbells.
General: Start with one set of five reps, then ten reps. Graduate to three sets of eight reps each.
Triceps spot-shaper: Starting position: Grasp your dumbbells in an overhand grip. Stand with feet apart, knees slightly bent. Bend forward from your waist so that your upper body is parallel to the floor. You have to do this exercise with one arm at a time. Keep the other arm hanging down. From this position, start with your left arm.
Motion: Bend your left elbow so that you are holding the dumbbell close to your chest. (As if you have picked up something.) Keeping your upper left arm close to your left side, straighten your elbow and extend your arm backwards. Now, your entire left arm is behind you and parallel to the floor. Bend you elbow once again and bring the dumbbell back to your chest. Repeat as directed.
Now, do the same exercise with your right arm. Repeat as directed.
Starting position: Grasp your dumbbells in an underhand grip. Stand with feet apart, back straight. Your arms should be straight down, slightly in front of you. This exercise should be done with one arm at a time.
Motion: Keeping your upper arm straight, bend your left elbow so that you lift the dumbbell towards your left shoulder. Lower. Repeat as directed.
Now, do it with your right elbow. Repeat as directed.