Want to have those strong and fit calves? Then, here are some effective dumbbell calf raises for you. These are better to be done under the supervision of a gym instructor, but if you know exactly how to do them, you can also try them at your own home gym. Dumbbell Calf Raises:

• First of all, stand straight with your feet about a shoulder width. Now, pick a dumbbell in each hand and put your hands on each side. Then, push your toes down and raise your heels and stand on your toe tips, make sure to stretch your calf muscles in this movement and do this repeatedly quickly.
  
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For those of you who are know the importance of keeping their knees healthy and fit, we present some really effective knew strengthening exercises. Just do these exercises regularly for keeping your knees sound and stable.

Quadriceps strengthening Isometrics: Just lie down on floor taking support of your elbows and your waist not resting on the floor. Bend your left leg and stretch the other leg straight for 10 to 20 minutes and then relax, Repeat this exercise for 5 to 10 times.

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Wanna have a sturdy and sexy bikini wearable back? Practice the below mentioned three different exercises to get a strapping and burly back.

1. SINGLE ARM OVERHEAD SQUAT

• In this exercise hold two dumbbells, one dumbbell weighing twice the other in both the hands.Pose in a squat position bending your legs as shown in the figure. Grip the lighter weight dumbbell in your week arm above your head. And hold the heavier dumbbell in your strong arm between your legs. Lift the lighter dumbbell holding hand erect over your shoulders. Your abs and spine should be straight. Come back to the rest position and repeat the above steps for 10-15 times.
  
  
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Women are always cautious about their figure. Let me ask you one question. Are you glad with your butt? I am sure most of us would say no. They're too petite, too huge, too slack or too flaccid...this complaint never ends. Here are some easy to do exercise for having a perfect butt

• One of the simplest exercises is just stiffen and let go the butt tissues. You can practice this exercise whenever you want.

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