Start with one-lb, weights and add a pound every two weeks or so as your strength increases (most women stop with five- to eight-lb. weights). While training, follow the “Double E” rule: Exhale during the Exertion phase. Also, keep elbows and knees loose and hold in your stomach muscles tightly for extra back support.

1. Squat. With one-lb. weights in each hand, stand with feet shoulder width apart, toes pointing forward or at a slight angle. Bending at kens and hips, squat down so you mimic sitting in a chair. Keep back flat and chest out (do not bend forward). Go down to a comfortable level, so thighs are parallel or nearly parallel to floors, raise up. Repeat 12 to 15 times.
2. Kick out for legs. Strap one-lb weights to your ankles and stand behind a chair. Without bending your right knee, lift your right leg out to the side as high as you can; lower. Do eight repetitions; rest; o two more sets. Then do three sets on opposite side.
3. Lifting the world. Sit on a chair. With arms out at sides, grasp a one-lb. weight in each hand at shoulder level. Slowly raise arms, elbows facing out, as if lifting the world; lower arms. Do eight repetitions; rest. Repeat two times.
4. Taking a dip. Sit on the edge of a stable, low chair with feet on a chair facing you (or on the floor, for beginners). Using your arms to support your body, slowly lift your rear off chair and carefully lower it toward the floor, until elbows are at a 90-degree angle. Raise yourself back up. Do eight repetitions; rest. Repeat two sets.
5. Kick back for arms. Standing, bend forward at your waist. With a one-lb. weight in each hand, bend elbows and bring hands into chest. Bring one arm straight back until; elbow is parallel with torso. Return to start. Do eight times; repeat with other arm; rest. Repeat set.
6. Reverse crunch. Lie on back, hands at sides, legs up degree angle. Squeezing stomach muscles pull knees and head toward each other. Return to start. Do 20 repetitions; rest. Repeat.

Filed under: Fitness by Don