31 Days To A Much Improved You – Tip #12 Add These Four Exercises To Your Routine


Squat - Starting Position

Squat - Finish Position


Start in a standing position with your arms by your side and your feet about shoulder width apart. To Perform a squat correctly it helps to pretend that you are sitting down in a chair. So your hips (butt) need to move back and you begin to lower your upper body toward the floor. To counter balance your hips moving back you’ll need to lean forward at the waist. It’s important to keep your back flat, avoid rounding it. At the end position your thighs should be parallel to the ground and your chest should be pointing toward the wall in front of you and not toward the floor. Your knees can move forward slightly but should not move forward of your toes. Push through your heels and return to the starting position. To increase resistance hold dumbbells in your hands.



Seated Row - Start Position

Seated Row - Finish Position

Seated Row 

The seated row is a great exercise to strengthen the muscles of the upper back. It’s very helpful in improving posture. Ideally you want to use a handle that is at least shoulder width. Grab the handle and sit up tall, your shoulders should be down, your arms fully extended, your legs straight but not locked at the knees. Pull the cable from the start position to the finish position. Your hand should end up near the bottom of your ribcage. Squeeze your shoulder blades together. Avoid shrugging you shoulders toward your ears. Also your upper body should remain still, you shouldn’t rock back and forth with each repetition. Return the cable to the start position.



Bench Dip - Start Position

Bench Dip - Finish Position

Bench Dip 

The Bench Dip is an upper body exercise that focuses on the Chest, Shoulders and Triceps (back of the arm). The good thing about the Bench Dip is that you don’t need to be at a gym, you can use a chair at home. Start with you hands on the bench, palm down, fingers forward. Your hand should be next to your hips. Slowly lower your hips toward the ground. Your elbows should move behind your body and not out toward the side. Get a good stretch on your shoulders and chest, then push yourself back to the starting position. Make sure to use your arms and not your legs. In these pictures I’m showing a beginner Dip, with my legs bent. The straighter your legs are the more advanced the exercise becomes.



Dumbbell Chest Fly - Start Position

Dumbbell Chest Fly - Finish Position

Dumbbell Chest Fly 

 The Dumbbell Chest Fly will help to strengthen your pectoral (chest) muscles and the front of your shoulders. I’ve selected it because you also can stretch out your chest, which helps to promote good posture. Lye flat on a bench with your arms directly above your chest and your palms facing each other. Your arms should be straight but don’t lock your elbows. There should be no movement at the elbow during this exercise. Slowly lower the dumbbells toward the ground until you feel a moderate stretch in your chest. Return the dumbbells back to the start position.




Perform these 4 exercises 3 times each week, every other day. Always take a day off between resistance training workout (if you’re working the same muscle groups). The goal is to build up to 3 sets of 15 repetitions. Start with one set. If you are not sore or have minimal soreness add another set to your next workout. Once you can perform 3 sets of 15 repetitions, increase the weight. When performing weight training exercises you should breath out when you exert the lift and inhale when your return the weight.

Watch the video below to learn more and I’ll be back tomorrow with Tip #13




  1. You are correct. Great catch. I’m changing it right now. Thank you!!!

  2. You say about the squat, “Your knees can move forward slightly but should move forward of your toes”. I believe you mean, “should *not* move forward of your toes.”

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