Method: Holding a pair of dumbbells at your sides raise your heals off the floor so that you are on the balls of your feet, pause at the top of the movement then slowly lower yourself back down.

Method: Holding a pair of dumbbells at your sides raise your heals off the floor so that you are on the balls of your feet, pause at the top of the movement then slowly lower yourself back down.

Method: With your knees slightly bent and back straight bend forward from the waist until your back is almost level with the floor. Raise your arms out to the sides until they too are level with the floor, pause at the top of the movement and slowly lower the weight back down.

Method: With your arms straight above your head lower the dumbbell behind your head bending at the elbows, pause at the top of the movement and push the dumbbell back up to the starting position.

Method: With your knees slightly bent and back straight bend forward from the waist until your back is almost level with the floor. Pull your arms up to the sides of your chest, pause at the top of the movement and slowly lower the weight back down.

Method: Stand with your feet hip-width apart step forward on your left foot and lower your body so that your left thigh is level with the floor and right thigh is in line with your body. Now push off from your left foot to return to the starting position and repeat this time putting your right foot forward.