SWIMMER

Lie on your stomach with legs straight and arms out front, with palms facing down. Lift head, left arm and right leg. Lower arm and leg and lift opposite arm and leg. Increase speed as if you were swimming. Advanced: Lie with stomach on an exercise ball with feet pushing against a wall for stability. Cross your arms and slowly lift your upper torso so that your stomach comes off the ball. Slowly lower back down. Do two to three sets of eight to 12 repetitions.

Chris Hunt/Staff (ENLARGE)

Swimmer

Chris Hunt/Staff (ENLARGE)

Ball seated row

Chris Hunt/Staff (ENLARGE)

Cobra

Chris Hunt/Staff (ENLARGE)

Standing row

KELLY'S TIPS 1. Exhale when lifting. 2. Inhale when you lower during these moves. 3. To keep abdomen tight, pull your bellybutton toward your back.

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SEATED ROW

Grab two 3- to 5-pound dumbbells and sit on an exercise ball. Keep feet together and thighs parallel to the floor. Lean forward slightly, letting your arms hang by your side withith palms facing forward. As you raise your hands, keeping palms up, pull your elbows back and slightly to the side, so elbows are barely behind your back. Slowly lower your arms back to the starting position. Do two to three sets of eight to 15 repetitions.

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COBRA

Lie on your stomach with arms to your side, palms up. Keep your legs straight and point toes toward floor. Slowly raise your upper body off the floor and hold for two seconds (Be sure to breathe while holding the pose.) Lower your head to the floor. Do two to three sets of eight to 15 lifts. Advanced: Hold yourself in the raised position 10 or more seconds.

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STANDING ROW

Put a 3- to 5-pound dumbbell in your right hand. Stand with feet together about an arm's length away from a stable chair. Put your left hand on top of the chair back and bend your elbow, leaving your right arm hanging by your side and your back straight. Bend both knees and put your right foot back. Lift your right elbow out to the side of your body so your arm forms an "L" and your upper arm is even with your back. Do two to three sets of eight to 15 lifts on each side, then switch sides. Advanced: Use more weight or do more repetitions.