If you want to tone and tighten your midsection — all the way around, from front to back — this exercise is for you. Demonstrated by personal trainer and fitness instructor Amy Dixon, who uses it on ...

Begin by kneeling with the ball in front of you. Position the arms on top of the ball, shoulder width apart, palms facing inward. Keep the spine in neutral position (do not arch or round the back).

The one machine that even the most basic gym will have is the lat pulldown machine. A long bar with angular ends for grips, it has become almost a must-have machine for a gym to be acceptable. The ...