Curls - These are done while sitting or standing. With your upper body straight, head up, take a weight in your hand with a firm grip. Slowly bend the elbows and rotate your forearm as you "curl" or bring the weight up toward your shoulder. When finished the upswing, your palm should be facing toward you. Slowly lower the weight and repeat at least ten times. Repeat this for the other side. Note: you don't need to invest in handweights or dumbbells to do curls. A simple milk jug full of water weighs approximately 8 pounds. As your strength and endurance improve, you may want to consider a dumbbell set so that you can gradually increase the weight. In lieu of increasing the weight, you can perform more repetitions.

Push Downs - Get into a push up position (up on your toes, arms extended). Make sure you keep your abdominal muscles tight and your spine straight. Slowly lower your body until your upper arms are parallel to the floor. Hold for a count of 3. Slowly rise to an extended-arm position. Repeat 10 times.

Flyes - Stand, feet apart at shoulder width. Take a weight in your hand (use handweights, dumbbell, filled water bottle, or a book). Keep your abs tight, bend at your knees, and lean forward from your hips. Place your unweighted hand on your mid-thigh for balance. Keep your upper body steady, raise your weighted hand to the side, arm straight, until it is parallel to the floor. Pause for a count of ten, then lower your arm. Repeat ten times then switch sides.