Basic Weight Exercises

Before Performing Basic Exercises Using Weights

Before you begin you need need to know a few things.

1. Warm up: In order to warm your muscles and prevent injury you should warm up your muscles before you start lifting weights. Warming up can be achieved through light cardio (example: jogging in one spot for a few minutes) or by using first performing exercises with a very light set of weights before using heavy ones. Light stretching after your warm up can also help prevent injuries.
2. Use slow and steady motions when lifting and lowering the weights: You shouldn't need to swing your limbs or use your core body (waist, hips etc.). If you need to use momentum to lift the weight then you are likely lifting weights that are too heavy.
3. Breathe during exercises: Typically exercises require you to breathe with the motions you are performing. You should not be holding your breathe while doing exercises.
4. Use good posture: It is especially important to prevent injuries to your spine. While doing exercise movements make sure you are standing up straight and it is also useful to slightly flex your abs to keep your spine straight

List of Simple Weight Exercises

Chest - dumbell press, dumbbell flyes

Shoulders - overhead press, front raise, shoulder press

Abdominals - bicycle crunch, reverse crunches, the plank

Back - back extensions, dumbbell rows

Biceps - bicep curls

Triceps - tricep extensions

Upper legs - Squats

Calves

Explanation of Basic Weight Exercises

Dumbell Press - Lay back on a free standing bench position palms facing forward with a weight in each hand.  Hold weights at chest and shoulder level with your arms pressed forward keeping the weights in line with your shoulders.  Press the weights together so as the weights almost touch and bring arms back to starting position

Dumbbell Flyes - Lay back on a free standing bench with arms directly out to the side of your body with a weight in each hand palms facing forward.  With your elbows slightly bent, squeeze your arms together focusing on using your pectoral muscles and lower your arms back to starting position

Overhead Press - In a sitting position, hold dumbbells at shoulder height palms facing forward.  Lift weights upwards, slightly forward pressing the weights together once arms are extended, bring back to starting position.

Front Raise - Hold weights down at your side palms facing down.  Steadily lift your arms up in front of your to shoulder level keeping your elbows slightly bent 

Sholder Press - Stand up straight feet sholder width apart, with knees slightly bent OR sitting down with a straight back. Hold the weights at shoulder height with palms facing forward (starting position). Breathe out as you slowly and evenly lift both arms upright past ears, above head, to a full arm extension. Breathe in as you slowly lower both arms bringing them down to starting position.

Bicycle Crunch - Lay on your back lifting up your shoulders off the floor with fingers laced behind your head.  Bring your right knee up towards the chest while extending your left leg out while simultaneously twisting your upper body bringing your left elbow towords your bended right knee.  Alternate to the other side.

Reverse Crunch - Lay on your back with arms resting at your sides palms facing down for support.  Bring your knees up at a 90 degree angle.  Lift your hips off the floor bring knees towards your chest.  Return to starting position keeping keeping hips off the floor. 

The Plank - Lay on your stomach.  Lift your upper body by placing your elbows directly under your shoulders and your feet up on your toes.  Lift your body up off the floor while keeping a straight line from the shoulders to the hips to the knees.  Keep your head in line with your body.  Hold position for as long as possible breathing steadily.

Back Extension - Lay on your stomach with feet together and arms above your head palms facing down on the floor.  Simultaneously lift chest and feet a few inches off the floor concentrating on squeezing your lower back while breathing out.  Breathe in while returning to starting position. 

Dumbbell Rows - Bend foward on a bench by kneeling one knee on the bench supporting yourself with your hand in front of you.  Holding a dumbbell in your opposite hand dropped straight down to the floor, lift  dumbbell up towards your ribs without dropping or raising your shoulder.  Lower and continue. 

Squat - Line up your shoulders, hips, knees and toes. Secure a light weights in each hand. Inhale as you lower, bending your knees so that your thighs are parallel to the floor, ensure your knees go no further forward than your toes. Exhale as you straightening your knees and returning to the starting position. Repeat as necessary.