Pushups: Pushups work many muscle groups in the body, but work the chest muscles to a high degree. To complete a basic pushup, you should place your hands flat on the floor, while keeping them shoulder width apart. Bend your elbows and lower your chest down as close to the floor as you can. Straighten your arms back up, and repeat the process. You can vary this exercise by completing your reps while resting on the tops of your toes, while resting your feet on an exercise ball, or while bending your knees.

Chest Press: The chest press works not only the muscles of the chest, but also the shoulders and triceps. You will need to lie on a bench, with weights in each of your hands, over your chest. Keeping your elbows bent at a ninety degree angle, press your arms straight up and lower them back to your chest. Repeat the process as many times as you can.

Chest Flies: Chest flies work the major muscles of the chest, with an emphasis on the outer muscles. You will need to lie on bench, with your palms facing inward toward your body. Lower the weights to your sides with your elbows slightly bent. Stop when you have reached shoulder level and bring the weights back up over the top of your chest. This exercise can also be completed on an incline bench, or while lying on an exercise ball, if you do not want to use a bench.

The simple answer to this question is yes! There are four main benefits to incorporating an exercise ball into your daily fitness routine.

1. Posture Improvement and Relief For Upper Back Muscles: If you are one of the many people who find you slouch or that your upper back, neck, or shoulders are sore at night, you can definitely benefit from adding an exercise ball to your life. You can get benefits from using a ball without even working out. Try swapping your desk chair for an exercise ball. You will be forced to balance and maintain proper posture just to stay upright on the ball, and you will be working your core and abdominal muscles the entire time. If you are worried about looking silly, or if your employer will not allow an exercise ball in the office, look for an exercise ball chair instead. It is the same idea and benefits of the ball, but in a chair that looks like an ordinary desk chair.

2. A Stronger Core: Perhaps the biggest benefit of using an exercise ball is that it strengthens your core. These muscles control your abs, your back, and can be very difficult to tone with traditional exercise methods. When you carry out your regular workout while on top of the exercise ball, your muscles will be continually working to adjust your balance, which results in an overall more strenuous workout that targets all core muscle groups.

3. Flexibility Improvement: If you cannot bend, touch your toes, or move as freely as you would like, an exercise ball can help. Carrying out basic stretches while on an exercise ball allows you to stretch farther, while providing support to ensure safety. Many physical therapists and personal trainers swear by the exercise ball for this very reason.

4. Help With Rehabilitation: If you have suffered with other injuries, especially those of the hip, back, or knee the ball can be used to help support your body while you workout, which can help you heal faster and build more muscle. People who suffer with chronic back pain have even noted relief from pain while lying on the ball. The exercise ball helps to relieve strain and prevent future injuries.

1. Arm Circles: Begin by standing with your feet shoulder width apart. Extend your arms straight out to your sides at shoulder height, with your palms facing outward and your fingers pointing upward. Keeping shoulders down, make twenty small backward circles with your arms. Switch directions, and repeat the process to complete twenty forward circles.

2. Shoulder Presses: You will need a set of three pound dumbbells for this exercise. Begin by standing with your feet shoulder width apart, and hold one dumbbell in each hand. Bend your elbows, while bringing your hands to your shoulders, with your palms facing forward. Press the weights straight over your head, while keeping your shoulders down. Lower the weights back to your shoulders and repeat the process for twenty repetitions.

3. Triceps Push Backs: Begin by standing with your feet shoulder width apart. Bend your knees just slightly. Hold a three pound dumbbell in each hand, with your arms straight down at your sides. Keep your palms facing backward. Next, lift your arms straight back approximately two feet directly behind you. Return your hands to your sides. Repeat the process to complete twenty repetitions.

For even more of an upper body workout, consider installing a pull up bar in your home or office, and completing as many pull ups as you possibly can without straining yourself. Each day set a new goal and strive to beat your previous number. In addition to pull ups, you can also get many benefits from good old fashioned push-ups. Set a first day goal of completing twenty-five and each day try to add another five. Work up to fifty, but use care to ensure you are conducting the exercise properly in order to avoid injury or strain.

Carrying out these very simple exercises everyday will transform your arms in no time at all. You will be amazed at how easy these exercises are, and you will be blown away by how terrific your arms look in all of your sleeveless outfits.

1. The Crunch: This stand by is quite possibly one of the best exercises to help achieve great abs. Modifying this classic slightly by keeping the arms extended adds even more value. Begin by lying flat on the floor. Extend both arms straight out behind your head with your fingers intertwined, and your arms close to your ears. Tighten your stomach muscles and begin to lift your shoulders off of the floor. Keeping the arms straight, repeat the process for ten to fifteen reps.

2. The “Bicycle” Exercise: This exercise is one of the most effective workouts for sculpting the waist and the six-pack. To begin, lie flat on the floor with your fingers intertwined behind your head. Pull your knees upward toward your chest, and start to lift one shoulder off the floor. Straighten out the right leg while turning the upper body to the left, and bringing the right elbow down toward the left knee. Repeat the process for the opposite side, and complete ten to fifteen reps per side.

3. The Chair Leg Raise: The chair leg raise is quite effective at toning the obliques and the abdominal muscles. This exercise requires the use of a firm, steady chair (such as an arm chair that has padding), and can produce results similar to those that can be achieved with expensive equipment. Start by standing on the chair and holding firmly on to the arms to support your upper body. Press your back firmly against the back of the chair, tighten your stomach muscles, and raise your knees upward toward your chest. Keep your back as straight as possible, and try to refrain from swinging your legs. You will only work the muscles by pulling upward, not swinging. Then lower your legs back down, and repeat the process in sets of three for ten to fifteen reps. If your chair is not extremely steady, place the back of the chair firmly against a wall for extra support before starting the exercise.

The Bridge: Begin by lying on the floor with your feet placed on a chair or bench about hip-width apart. With your knees bent at a seventy to ninety degree angle, press your heels downward and lift your hips toward the sky. Lower your hips and repeat the process in sets of three, for ten reps.

The Squat: Standing upright, place your feet wider than hip width apart. Hold a dumbbell, with a weight of about five pounds, in each hand down near your thighs. Bending both knees at a ninety-degree angle, lower the weights toward the floor in a squatting position. Make sure your knees do not push forward. Straighten your body and repeat the process in steps for four, for ten reps.

The Waddle: Standing with feet shoulder width apart, keep your toes pointed forward and bend your knees at a ninety-degree angle to achieve a squatting position. Bend your elbows and keep them close to your sides. While keeping your weight properly balanced, step forward about three inches with your left foot, and then with your right. Maintain the same position and step backward with your left foot, and then your right. Repeat this process ten times per leg.

Pelvic Thrust: While lying on the floor, bend your knees at a ninety-degree angle, while keeping your feet flat on the floor. Place your arms at your sides, keeping your palms pressed down to the floor. Extend one leg, flexing your foot, and hold it about three inches off of the floor. Lift your hips and backside toward the sky while keeping your upper back against the floor. Hold for a count of two and then lower your hips. Repeat the process with the opposite leg, and repeat ten times per leg.

Step-ups: Begin by standing with your left side facing a step or step bench. Hold a five-pound weight in each hand, low near the front of your thighs. Step up onto the step with your left foot, and squeeze your glutes for a count of five, and then step down. Do this motion in sets of three. Repeat the process with the other leg, completing fifteen reps per leg.

Muscle growth can actually be attributed to the trauma caused by working out. When long bouts of weight training exercises are performed, the muscles are put under a certain amount of stress which causes “satellite cells” to activate. These satellite cells are located on the outside of the muscle fibers between the sarcolemma (plasma membrane) and the basal lamina (basement membrane). The body’s effort to repair and/or replace the muscle fiber that has been traumatized leads to the satellite cells fusing together, which leads to another process called hypertrophy. During this process, the muscle cells continue to multiply and form new muscle strands called myofibrils. Myofibrils further work to repair damage to the muscles that have been put under stress and begin to increase in number, and thicken. This thickening process starts to increase the overall muscle tissue, leading to a larger appearance.

Muscles continue to grow whenever the rate of muscle protein fusion is greater than the rate of muscle protein breakdown. Resistance forms of exercise can greatly stimulate the muscle cell process, which leads to not only increased muscle size, but increased strength as well. This form of training can be a bit slower than other forms of training (taking weeks or months for results to show), but it is considered to be quite safe and effective. Studies have shown that any form of muscle strength training can cause muscle protein fusion in as little as two to four hours following the workout. This fusion process has been shown to continue for up to twenty-four hours following the workout.

There are several other factors that should be considered before beginning any strength-training workout. Age, hereditary issues, hormone balances, gender, stature, size, body composition, and previous injuries should all be taken into account. Prior to starting any exercise program, a physician should be consulted. It is necessary to know your personal limits, and to train with a professional. A professional strength training coach will be able to ensure you are exercising properly and greatly reduce your risk for potential injury.

Do not perform the same fitness routine every day. Varying your routine will allow certain muscle groups to heal while working new muscle groups. This will not only improve overall tone and condition, it will help to minimize muscle strain.

As the body ages, muscles start to stiffen up more frequently after exercise. This stiffening increases the risk of injury. Daily stretches, yoga poses, and gentle exercises that promote a broad range of motion are great ways to keep the body flexible and keep muscles pliable.

Swimming is a great, safe, cross training exercise that provides many benefits. The upper body muscles get one of the best workouts possible, while ensuring the whole body is under low resistance. Water workouts can vary in intensity but do not have the pounding or harsh effects that can be associated with many land-based exercises. Couple swimming with a gentle resistance exercise, such as walking, for a perfect total body workout. If you do not like being in the water or do not have access to a swimming pool, consider an aerobic rider, or “swimming machine”. These exercise machines mimic the effects of swimming in water, while on dry land, yet put little stress on the body making this a very safe alternative.

Finally, as the body ages, it needs a longer time to recover from strenuous activity. Exercise techniques should be gentle and preformed over a longer period of time. After completing your fitness routine, give your body plenty of time to repair itself and make sure any pain or muscle soreness has subsided before working out again. In younger individuals muscle tissues will heal in about forty-eight hours, where as in older people, it may take as long as seventy-two hours for muscles to heal. Consuming plenty of water before, during, and after a workout ensures proper hydration, which will also aid the body in recovery.

1. Pressure yourself into exercising: You do not have to beat yourself up over not getting out for a walk, or spending some time on the treadmill, but if you put just a little bit of pressure on yourself each day to get some exercise, you will find you will be more apt to start the activity. The main issue with exercise is mindset. Once you get into the proper frame of mind, and even set a schedule you will find yourself keeping up with your routine.

2. Think about how good exercise makes you feel: Most people find they feel much better after a workout. From feeling more energized, to feeling less stressed and being better able to sleep, exercise provides many wonderful effects. A common misconception is that exercise is going to burn whatever energy you have left at the end of the day; however it has just the opposite effect.

3. Don’t get too comfortable: Instead of putting on your favorite pair of sweats, and settling in to the couch for an evening of television watching, put on your workout clothes. Since you are already dressed for activity you will find you will be less apt to skip the workout.

4. Set a fifteen minute goal: After a long day the last thing most people feel like doing is hitting the gym, or taking a workout class for an hour. By taking a short fifteen-minute walk, or spending fifteen minutes on home exercise equipment you will get your heart pumping, your endorphins flowing, and you will feel more energized.

5. Give yourself a boost: If you feel a bit sluggish after your day, and do not feel as though you are going to have the stamina it takes to exercise, give yourself a quick boost. Having a small cup of coffee, a reduced calorie soda that contains caffeine, or a protein bar will give your body a bit of energy to keep you moving, and may actually help to speed up your metabolism throughout your workout.

There are several benefits of stretching daily. Most workout regimens contain some strength training and aerobic activity, which can actually cause muscles to contract. Regular stretching helps keep the muscles flexible and ensures proper range of motion. Muscles that are flexible can help a great deal with daily tasks such as lifting children, bending to pick up dropped items, or performing housework duties. By increasing flexibility, range of motion increases which leads to healthier joints. Balance is improved, which reduces the risk for falls, and the risk of injury decreases.

Stretching also helps to improve overall health. Simple stretches improve circulation, which increases blood flow to organs, tissues, and muscle groups. In addition to increasing circulation, stretching helps to reduce stress. Muscles tense when the body is under stress, and gentle daily stretches help to relax muscles, thus easing tension.

Adding a daily stretching routine to your schedule is quite simple, and takes little time. Begin by focusing on the major muscle groups of the body (thighs, calves, hips, back, shoulders, arms, and neck). It is important to never stretch cold muscles, so warm the body up a bit first by walking for about five minutes, and moving your arms back and forth. Do not rush stretching, and do not push yourself past your comfort level. If you begin to feel pain, back out of the stretch to the point you feel tension, but it does not hurt. It takes time to stretch muscles and surrounding tissues safely. Repeat each stretch about three or four times each, and hold it for about thirty seconds before repeating. Make sure all stretches are done under your own power and never bounce. Bouncing can cause muscles to tear and will lead to injury. It is also important to remember to breathe properly. Do not hold your breath or breathe erratically while stretching; muscles need normal amounts of oxygen to avoid injury.

If you have an injury or area of concern, exercise extra caution when stretching. If you are new to exercising, you will need to gently ease yourself into a routine. While daily stretching is beneficial, stretching at least three times per week has also been shown to be ideal for maintaining flexibility. Remember to know your limits, and properly hydrate your body before and after stretching to further promote muscle health.

1. Gym Location: It is first necessary to consider location options. It is always best to choose a gym that is located in close proximity to your home, place of employment, or other area you visit on a regular basis. If the gym is located out of the way, you will find it hard to stick with a program. You will give in to all of the excuses, and it will become easy to talk yourself out of driving all that way each day. If the gym is close, or you have to drive right past it on your way home, you will be more inclined toward making it part of your normal schedule.

2. Suitability: You must gauge your suitability, or need, to join a gym. Gyms are recommended for people who are looking to undergo strong workouts that involve the total body, and a wide variety of training. If you are not able to take on intense workouts, or if you simply want basic aerobic or cardiovascular workouts (such as walking, jogging, swimming, or running), you probably do not need to join a gym. If you need a more strenuous fitness program (such as weight or strength training, or interval training), or if you just need constant variety, a gym may be a good option.

3. Explore Options: Many gyms offer trial, or guest memberships so that new customers can try out the facilities before purchasing a plan. You should take advantage of these offers to make sure the gym will meet your needs, and you will be happy pursuing your fitness goals at that location. Today, it is very important to check out each gym fully and make sure the trainers, equipment, and overall building standards are high. The trainers should have proven track records, and a great deal of experience. The equipment should be fairly new, well maintained, and sanitary. The gym facility should have secure locker rooms, clean showers, and overall hygienic workout conditions. If you are still unsure about joining, ask for references or credentials. Reputable gyms should have no problem supplying this information.