Exercise Ball Dumbbell Press

Instructions:

1. Choose a pair of dumbbells and sit down on the center of an exercise ball and tighten your core.
2. Raise the dumbbells above your head and twist so that your palms are facing forward. Your back should be straight and your feet firmly planted on the floor for stability. This is the starting position for the exercise.
3. Keeping your eyes facing forwards, slowly lower the dumbbells to the sides of your shoulders.
4. Once they are around shoulder height, contract the shoulder muscles and raise the dumbbells back to the starting position.
5. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down for the next rep.
6. Repeat for desired reps.

One Dumbbell Triceps Extension

Instructions:

1. Get into the starting position for the standing two arm dumbbell extension by securing a dumbbell with both hands with your palms facing up and holding it above your head.
2. Your elbows and knees should be slightly bent and your feet should be around shoulder width apart. This is the starting position.
3. Begin the movement by bending at the elbows only and slowly lowering the dumbbell behind your neck.
4. Once the dumbbell is down as far as comfortably possible, slowly raise it back to the starting position.
5. Do not lock your elbows out at the top of the movement, and then repeat for desired reps. 

Concentration Curls

STEPS:

1. The concentration curl is an awesome exercise for isolating the biceps! Grab the dumbbell you want to use with your left arm and sit on the end of a bench.
2. Position your feet at slightly wider than shoulder width apart.
3. Place the back of your upper left arm on the inside of your left thigh.
4. Put your right hand on your right knee for support. You will use your left thigh as a back rest throughout the movement.
5. Start the exercise with your arm fully extended and slowly curl the dumbbell up as far as possible.
6. Squeeze the bicep hard, and then slowly lower it back to the starting position.
7. Repeat for desired reps, and then repeat the same for your right arm.

Barbell EZ Curl

Sometimes bending the rules is the only way to get what you want. Barbell curls done strictly should be the go-to exercise for anyone seeking bigger arms, but there comes a time when doing them with textbook form won’t be enough to bring new growth. By using a little momentum and the right technique, you can actually make your biceps work harder while making the exercise safer.

The classic barbell curl puts you at a mechanical disadvantage. With the weight so far out in front of your body, you don’t have the leverage to lift very big loads. When you do train up to the point of curling heavy weights, you hit a sticking point halfway up, and you may start to feel pain where the biceps tendon connects to your shoulder. The solution is to use the power in your hips to get the bar moving. Done with control, you won’t take any tension off the biceps—which you would if you leaned back excessively, as most guys do. In fact, you’ll provide the mechanical advantage necessary to go heavier with less risk of strain, delivering a greater growth stimulus.

Hold the bar with hands shoulder- width apart and knees slightly bent. Your abs should be braced and your lower back flat.

1. Push your hips back so your torso bends forward a few degrees.

2. Powerfully extend your hips and begin the curl so the momentum helps you get the bar halfway up.

3. As the bar passes the sticking point, lean back a bit (with abs still braced and knees still bent).

4. Straighten your torso as you reach the top—the normal end position for a curl.

Crunches

1) Basic Crunches

Basic crunches are the crunches that probably leap immediately to mind when someone mentions ab toning exercises. Basic crunches work on the rectus abdominus, the muscles that, when toned, give your abdomen that "six pack" appearance. 

Perform basic crunches by lying on the floor. Bend your knees and place your feet flat on the floor. Bend your elbows and put your hands behind your head, or place your fingertips over your ears. 

Lift your shoulders off the ground by contracting your abdominal muscles. You shouldn't sit all the way up, but should lift your shoulders only until your abdominal muscles are fully contracted. You can squeeze your abdominal muscle tight for a few seconds before lowering yourself slowly back down to the floor. Start out with 10 to 15 basic crunches, increasing your number of repetitions as your muscles gain strength.

2) Bicycle Crunches

Bicycle crunches work on the obliques, the muscles along the sides of your abdomen. To perform bicycle crunches, lie flat on your back, on the floor. Lift up your legs, keeping your knees bent so that your lower legs are at a 90 degree angle to the floor. Place your hands on either side of your head, or behind your head, with your elbows extended to the sides.

Perform a bicycle crunch by lifting your shoulders off the floor, the same way you do in a regular crunch. This time, you're going to bring one knee in toward your chest, and twist toward it with your opposite shoulder. Extend the other leg straight out into the air, so that your legs move as if you were rising a bicycle. Perform this motion on the other side to complete your bicycle crunch.Bicycle crunches are one of the most effective ab toning exercises you can do. Perform 10 to 15 of them to start, increasing your repetition as your muscles gain strength.

3) Reverse Crunches

Reverse crunches work on the muscles of the lower abdomen. They're a great compliment to basic crunches, since they tone your abs from the bottom up, while basic crunches work to tone them from the bottom down.

To perform a reverse crunch assume the basic crunch position, but lift your legs into the air. You can lower your arms to the floor, alongside your torso, for help with balance.

Squeeze your lower abdomen to lift your extended legs straight up into the air. Your pelvis should leave the floor, but the rest of your back should remain firmly flattened against the floor. You can squeeze your lower abdominal muscle as tight as you can for a few seconds with each crunch. Perform 10 to 15 reverse crunches to start, and increase your repetitions as your muscles gain strength.

ABS Workouts for beginners

Beginner Workout

 Exercise 1: Plank on elbows

Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Now brace your abs as if someone were about to punch you in the gut. Hold for 30 seconds. Rest 30 seconds, and repeat once.

Exercise 2: Mountain climber with hands on bench

In pushup position with your hands on a bench, brace your abs and slowly lift your left knee toward your chest. Pause 2 seconds, lower it slowly, and then raise your right knee. Alternate for 30 seconds, rest 30, and repeat once.

Exercise 3: Side plank

 Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Now brace your abs and hold for 30 seconds. Roll over onto your right side and repeat. Rest 30 seconds, and do 1 more set.