1Alternating knee-ins focus on the lower abdominals, and improve lower-back problems and spinal flexibility. Bring your right knee as close to your chest as possible, extend it slowly back out again and drop it to the floor for the first repetition. Do second set on the left leg.

2These sit-ups strengthen the upper abdominals. Lie on your back with your arms extended behind your head and legs bent. Raise your upper body to your knees and drop your head between your knees while clapping the floor with your hands.

3Torso sweeps improve flexibility and tone the abdominal, oblique and intercostal muscles. Stand with your feet about 18 inches apart, and your hands clasped above your head. Bend at the waist to your right side, then sweep down and around, until you are bending straight ahead, then sweep up your left side.

4Step-ups strengthen the quadriceps muscles and buttocks. Find a stable stool or bench one to two feet high. Hold a dumbbell in your left hand. Step on the stool with your right foot. When you step down, onto your left foot, leave your right foot on the stool for repetitions on that leg. After completing the right set, repeat for your left leg.

5Kick-backs alleviate back problems and improve spinal flexibility. While lying on your stomach, arch your back. Now lift your slightly bent right leg up, as high as it will go, then lower it for one repetition. Do repetitions first on your right leg, then with your left.

6Standing leg-outs tone the hips and buttocks. Stand holding a chair at about hip height. Without turning your hips, raise your right leg out to the side as high as it will go, then lower it again. Do repetitions on both legs.

7Stand bent at the waist, your upper body leaning against an object, your feet a few inches apart. The fronts of your insteps should be resting on a block, with your heels hanging off and down. Lower your heels until you feel the calves stretch. Now stand up as far as you can on your toes, your upper body rocking forward. Rise up until your calves ache and hold the repetition a few seconds.

8For the dumbbell rows, you stand bent over at the waist, your feet spread wide, your left hand on a chair and your right holding a dumbbell off the ground. Focus on the muscle at the right side of your back and lift the dumbbell up to touch your chest, then lower it smoothly. Do right side first. Then reverse your position and do your left side.

9Prone dumbbell presses strengthen and tone the pectoral muscles of the chest. Lie on a bench holding the dumbbells at chest level with the near end of each bar touching your shoulders. Press the dumbbell in your right hand and don't fully extend your arm, keeping the tension on the chest muscle. Then, lower it slowly and alternate repetitions with your left arm.

10Dumbbell pull-overs improve your back strength and flexibility. Lie on the bench holding a dumbbell with both hands over your chest keeping your elbows slightly bent. Lower the dumbbell behind your head as far as you can, then bring it smoothly back up.

11 Front dumbbell raises tone the trapezius muscles in the neck. Stand with your feet about 18 inches apart, holding a dumbbell between your legs. Keep your back straight and motionless as you raise the dumbbell directly overhead and then lower it again in one smooth motion.

12Standing barbell curls tone the biceps. Stand with your feet comfortably apart, holding the barbell in front of you. Bend your elbows and bring the bar out from your hips just far enough to put tension on the biceps. Now without moving anything but your lower arms, curl the bar up toward your chest, but stop it before you lose tension on the biceps. Lower it slowly for one repetition.

13Lying dumbbell triceps presses work the muscles at the back of your upper arms. Lie on the bench, on your back, your right leg bent with the foot on the bench and your right arm extended over you, holding a dumbbell. Bending your arm at the elbow, lower the dumbbell to your ear, then raise it again for one repetition. Do both right and left arms.