Exercises are necessary to have a strong and lean body. your muscles and bones need to exercise to strengthen themselves. Here are some easy exercises for your upper body to have a strong back, shoulders, arms and chest.
Press ups
Lie back on a ball and hold your dumbbells at an arms length above you. Now start lowering your arms by bending your elbows till your elbows are at your shoulder level. Push the dumbbells back up and repeat the exercise.
Push ups
Rest on a ball or on your knees while you lie on a floor. Put your hands more than shoulder width apart and lower yourself till your elbows are at 90 degree angle. Then push yourself up and repeat.
Front raises
Stand upright and rest your dumbbells on your thighs. Lift them and bring to your shoulder level ensuring that your palms face the ground.
Back extension
Lie with your face facing the floor and put your hands at your back or at the back of your head. Now try lifting your upper body up and then try lifting your knees up too. Count a few seconds and then bring yourself back to initial position and repeat.
Kickbacks.
Bend your torso and hold your dumbbells with your elbows a bit bent. Now raise your dumbbells a little above your hips. If the exercise hurts you may raise your torso a bit.
Dips
Sit on a chair or a bench and bring yourself to its edge. Now put your hands beside your thighs and straighten your legs. Lower yourself so that your elbows are at 90 degree. Then raise yourself up and repeat the exercise.
Concentrated curls
Kneel down and grab a dumbbell in your right hand and rest your right elbow on your right knee. Put your left hand around your waist. Now raise your weight to your shoulder level but do not touch the shoulder. Lower the dumbbell and repeat.
Overhead Press
Stand or sit down on a ball. Grab your dumbbells and straighten your elbows in front of you. Now raise the weights overhead so that your palms face each other and ensure that they are above your head. Now lower your weights to initial position and repeat the exercise.
