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Abs

1. Starting Position: Lie back on fitness ball so that your torso is parallel to the floor. Press your lower back against the ball with your feet on the floor a hip-width apart and your knees bent at a 90º angle. Place your fingertips behind your head just to support your head (don’t pull on your head with your hands).

2. Take a deep breath in, exhale as you lift your shoulders up while keeping your hips in place. Feel your abs contracting and squeeze when you reach the top, then slowly return to the starting position and repeat.

You can vary this exercise by adding a twist. As you are bringing your shoulders off of the ball, twist your torso and aim your left elbow towards your right knee, holding this position as you squeeze your abs. Slowly return to the starting position. Then repeat on the other side.

1.Lay on a fitness floor maton one side of your body. Have your knees stacked one on top of the other. Support you head with both of your hands.

2.Slowly, using your obliques, pull your body off of the floor toward your legs.

3.Do 8-12 reps, then switch sides.

1. Sit on the floor with your feet on the ground. Place the toning ball between your knees.

2. Slowly lift your feet off of the ground. Raise them as high as is comfortable to you.

3. Slowly lower your feet to the ground, trying not to let them hit the floor. This will keep constant resistance on your lower abdominals.

Biceps

1. Stand on your stretch cord with both feet at a shoulder-width apart. Start with both of your hands at your sides while holding a handle of each end of the stretch cord.

2. Slowly bring your palms towards the front part of your shoulders. As your reach the top of this movement, squeeze your bicep.

1. Hold the dumbbells in your hands in the front of the top part of your thighs with your palms facing up.

2. Slowly elevate your hands towards the front part of your shoulder. Concentrate on squeezing your bicep. Slowly control the weight as you return to the starting position.

Variations on this exercise: This exercise can also be performed by using one arm at a time and alternating back and forth between right and left arm.

You can also do this exercise seated with your one elbow placed against your inner thigh for support. This exercise allows you to concentrate on the bicep and allows you to really isolate the muscle.

Triceps

1. Stand on the stretch cord with one foot. Hold a handle of each end on the stretch cord in each hand. Bend over supporting your weight with your hand on the leg that is standing on the cord. Both of your legs should be bent. With your opposition hand pull the handle up to your side so that you have a 90 degree bend in your arm.

2. Slowly extend your arm straight out behind you. Squeeze your tricep at the top of this movement.

3. Now slowly bring your arm back to the starting position. Do not let the momentum of the cord bring your arm past the 90 degree starting point of this exercise.

Shoulders

1. Grip the stretch band with both hands. Keep one hand stationary while you pull the band straight back with the other hand. Squeeze your muscles in the top part of your shoulder and back.

2. Slowly go back to the starting position. Repeat for reps, then switch arms.

1. Hold a stretch cord handle in each hand. Bring your hands out with arms extended at your sides.

2. While keeping your arms extended, slowly raise your arms until they become parallel with the ground. Don’t let your arms go above your shoulders.

3. Slowly bring your arms down back to your sides and repeat the movement.