Balance Dip(Works arms, shoulders, back) Sit with arms directly behind you, hands and feet flat on the floor as shown. Lift your hips slightly above ground. Extend right leg (keep thighs parallel). Slowly lower your body (don't let hips touch floor) by bending elbows (keep them parallel to each other). Rise to starting position. Do as many as you can, rest for one minute, repeat onc Advanced: Lift pelvis higher, lean weight back over hands.

Bent-Over Row(Works arms, back) Stand with feet slightly apart, back flat and parallel to the floor. Grasp a dumbbell in each hand (a weight that's heavier than you're used to is best). A good starting weight: Three to five pounds. Let your arms hang by your sides. Bend elbows and lift weights up alongside your ribs, elbows close to torso and pointing up to the ceiling; pause, lower. Do two sets of 15 reps.Advanced: Before lowering weight, extend forearm back and up. Keep arms close to body.

Incline Curl(Works arms, back) Recline on an incline bench and let your arms hang straight down (or lie on the edge of a bed and work one arm at a time by letting it hang off the bed). Grasp a dumbbell in each hand (use a heavier weight than you're used to).A good starting weight: Three to five pounds. Curl the dumbbells up to your shoulders, then lower. Do two to three sets of eight to 12 repetitions.Advanced: Lower in twice the time it takes you to lift the weights up.

Chest Flye(Works chest) Lie on a weight bench or mat on the floor with dumbbells straight overhead, palms facing each other. A good starting weight: Three to five pounds. Keep your knees bent, feet flat on the floor. Slowly extend your arms out to each side, elbows slightly bent. Contract your chest as you slowly bring your hands together in front of you. Hold for one count, return to start. Do two to three sets of 12 to 15 reps.Advanced: Do 12 to 15 pulses with arms wide

Ab Roll(Works abs, lower back) Sit up tall on an exercise mat and hug your knees. Drop chin to chest, pull in abs and round back. Point toes and lift feet a few inches off the floor (balance on your tailbone). Roll back slowly—don't use momentum—going only as far as your shoulder blades. Shift your weight forward, then roll up into a balanced position. Hold and repeat five times. Advanced: Try holding your "roll" at the top or when you're on your upper back.