I need to strengthen and tone my upper body. What kind of exercises can I do at home? I don’t really want a gym membership at this point, but I have some dumbbells.

There are several great exercises you can do with your dumbbells. choose a weight that will allow you to perform eight to 12 repetitions — with good form — of each of the following exercises:

This exercise will help strengthen your back muscles. while standing, hold a dumbbell in each hand. Bend forward at the waist until your shoulders are parallel with the floor, and keep your feet shoulder-width apart. Let your arms hang straight down. Pull the dumbbells up, in the direction of your hips, while squeezing your middle and upper-back muscles. Slowly lower them between repetitions.

- Dumbbell presses with a stability ball

If you don’t already have a stability ball, consider investing in one. they cost approximately $30 and can make almost any exercise more beneficial by engaging additional muscles and burning extra calories.

To do a dumbbell press, lie with your back on the stability ball and your feet on the floor, with your knees at a 90-degree angle. with bent elbows — also at a 90-degree angle — hold a dumbbell in each hand, in line with, but slightly above, your shoulders. Press the dumbbells up, bringing them together above your chest as your arms straighten. Slowly lower the weights to the start position between repetitions.

- Bent over dumbbell raises

Try this to strengthen your rear deltoids and improve your posture. Stand with slightly bent knees and your shoulders almost parallel to the floor. Hold a dumbbell in each hand and bend your arms no more than 30 degrees. Start by holding the dumbbells together before your knees. while maintaining your elbow positioning, raise the dumbbells until they are parallel to your shoulders. Slowly lower the weights to the start position.

For beginners trying to get in shape, working out at home can build your confidence until you feel ready to try a gym membership or a personal trainer. It’s relatively inexpensive to purchase basic equipment (like a stability ball or dumbbells) that can be used for dozens of strengthening exercises. just ensure you are using the

Another way to improve your fitness at home is to transform regular chores into a workout. for example, listen to music while you clean and let yourself dance around while you’re sweeping or dusting.

Many household cleaning products are designed to eliminate the need for scrubbing. Try using old-fashioned cleaners — like vinegar — and put some muscle into your chores. not only is it better for the environment, it’s resistance training. Again, use good technique and avoid overextending your muscles. this might not sound like much of a workout for a fitness guru, but it could be the push a beginner needs to start leading a more active lifestyle.

Shaun Karp is a certified personal trainer. for further information call his office at 604-420-7800 or go to karpfitness.com.

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