Bicep curls using dumbbells are the best way to build this muscle. You can do curls standing or seated. Proper curls are done by holding the weights with your arms down below your waist and your palms facing away from your body.

From this position, raise the weight up to your shoulders, keeping your elbows close to the sides of your body. Do not swing the weights to complete the movement – if you can’t get the weight up, then it’s too heavy. You want good form for this exercise, and you want to remain in control at all times so that you isolate the biceps.

To build the muscle quickly, you should do curls with weights that are on the heavier side, and do 8 to 10 reps per set. Try starting out with 3 sets of bicep curls. As you get stronger, move to a slightly heavier weight, but keep doing 8 to 10 repetitions per set.

In addition, you don’t need to do as many sit ups as you would to get the same results from doing crunches. A few good sets of 15 to 20 sit ups can be far more effective than doing hundreds of crunches. You’ll get those six-pack abs in no time doing real, full sit ups.

To do a proper sit up, start by laying on your back with your knees bent and your feet flat on the floor. Put your hands behind your head and cradle it so that you don’t strain your neck. Carefully sit up until your upper body is upright and you are looking straight ahead over your knees.

Now, slowly lower your upper body back down to the starting position. During most of the movement, you should feel your abdominal muscles doing all of the work.

Some people have problems keeping their feet on the floor when doing sit ups. If you have an exercise partner, have them hold your feet down. You can also try slipping your feet underneath your couch, or putting heavy dumbbells on each foot to hold them down.

You can do dumbbell presses either seated or standing up. To do them, hold a dumbbell in each hand. Bring them up to shoulder level with palms facing forward. Slowly push the dumbbells up over your head, then slowly lower them back down to shoulder level.

To build size in your deltoids, use a heavy weight and do 8 to 10 reps per set. If you’re looking to use this exercise to stay toned, use a lighter weight and do 12 to 15 reps per set.

To do calf raises, start with your feet flat on the floor, about shoulder-width apart with your hands at your sides. Your body should be perfectly straight.

Slowly lift your heels up off of the floor until you are on your tippy-toes. Once you’ve raised yourself as far as you can go, slowly lower the balls of your feet back to the floor. Repeat this in sets. Try doing 3 sets of 10 repetitions to start out. As you become more advanced, add more sets of calf raises, or try holding a dumbell in each hand to add more weight to this exercise.