Healthy Nation

for the Ultimate Six-Pack for a Badacious Back View Stand with your arms at your sides. Keep your feet shoulder-width apart and your head up. Slightly arch your lower back. Slowly bend your knees while pushing your rear out, until your thighs are about parallel to the ground. Squeeze your thighs and glutes for added contraction. At the same time as you bend, bring your arms up straight in front of you for balance until theyre extended straight out at shoulder height, palms facing each other.Now come up until youre standing again, dropping your arms back to your sides as you come up, and repeat for 10 to 15 reps. Dont lock your knees when you return to a standing position. Adjust your foot stance until it feels comfortable. for Perfect Pecs for Firm Arms, Part I for Firm Arms, Part IISit on the edge of a bench or step, with your hands on the edge of the bench and your fingers facing forward. Lift your butt off the bench and your fingers facing forward. Lift your butt off the bench and lower it towards the floor by bending your arms at the elbows. Make sure you stay perpendicular to the ground, with your back straight. Dont push your hips forward. Lift yourself back up by straightening your arms, but dont reset your butt back on the bench until youre done. Repeat for 8 to 12 reps.Muscles worked : Triceps (back of arms)* Lateral Raises for Shapely ShouldersTake a dumbbell (or filled water bottle) in each hand and hold them at the sides of your body, palms facing inward. Stand with your feet shoulder-width apart, knees slightly bent. Dont lean backward.Raise your arms up and out to the sides until they are parallel to the ground, then lower back down. Repeat for 8 to 12 rep.sMuscles worked: Medial deltoids (shoulders)All the best!