Exercise Area and Equipment

• When exercising, keeping the heart rate increased and your muscles engaged is an important step to achieving success. To avoid any breaks in your routine, prepare your exercise area completely before beginning your routine. Choose an area where you will not be interrupted and lay out your exercise mat. Exercise mats provide comfort and avoid injuries to any areas of your body that come in contact with the floor. For these basic exercises, you will need a set of hand weights and a sturdy, straight-backed chair. Depending on your own strength, choose either 2- or 5-pound hand weights. Place your chair and weights within reach but not directly on your mat. Always check with your physician before beginning any exercise regimen.
  
  

Butterfly Presses

• Begin your routine with the butterfly press. Grab a weight in each hand and lie flat on your back with your arms outstretched at each side. Slowly, lift both arms simultaneously and bring them to the center, directly above your chest. Hold this position for a count of 10 then slowly lower your arms. This is known as one rep. It is ideal to complete three sets of 10 reps but always stay within your own comfort zone. Working out too strenuously or too often can do more harm than good.
  
  

Side Presses

• Side presses work the pectoral muscles located from the arm pit to the breast and increase the appearance of fullness for each breast. From the pectoral press position, roll over to your left side and stretch your left arm straight up above your head. Still grasping the weight in your right hand, slowly lift the weight straight up and lower your arm toward your left hand. Remember to only stretch to a point that is remains comfortable. Try to complete three sets of 10 reps. Roll to the right side and repeat with the left arm.
  
  

Sit-up Butterfly Presses

• This type of butterfly press uses both chair and hand weights. Before moving onto this exercise, stretch out your muscles for a few seconds. Before beginning, make sure your chair is sturdy and in a level position. Sit in a normal position, with your legs bent in front at the knees. Your back and neck should be at held straight. While holding a weight in each hand, allow your arms to hang straight down toward the floor. Slowly, raise both arms until they extend out evenly from your shoulders. Hold this position for a count of five and slowly lower the arms. Aim for three sets of 10 reps.