1. Exercise Ball Bridge

Lie down with your back straight, bend your knees, and finally put your feet flat on the exercise ball. Let your arms rest on your sides and keep your palms down. Draw in your belly button and maintain this throughout the exercise.

Contract your glutes and bring your hips off of the ground. Make sure your knees, hips and shoulders are in line directly with one another. Stay in place for 2 seconds and the very slowly lower your back down and do it again. Do this for 2-3 sets and do between 10-12 repetitions.

2. Exercise Ball Crunch

Lie on your back on the exercise ball with your face towards the ceiling. Keep your knees bent and feet flat on the floor. Put your hands behind your head.

Now, do a normal crunch like you would on the floor. Get your shoulders off of the ball and slowly go back to the starting position. Do this for 2-3 sets and do about 10-12 repetitions.

Slowly bring the dumbbells toward your chest. While you are bring them up, you need to twist your wrists so that your palms are facing up with your thumbs pointing out.

By turning your wrist, you will be able to get better muscle contraction when you get to the end of the lift.

Make sure when you do get to the top of the lift, squeeze the heck out of your bicep!

While doing this work out, you must only be using your elbow joints. Keep the rest of your body as still as possible.

Standing Barbell Curls

In order to perform barbell curl exercises in your bicep work out plans, stand with your feet about shoulder width apart, and also keep your knees bent (Just slightly).

Get a barbell and hold it with the palms facing away from your body. Your hands must always be shoulder width apart.

When you get to your more advanced work out plans, you can always change your grip. But for beginners, we are going to start shoulder width apart.

If you start to widen your grip, you will be targeting the inner part of your bicep. If you want to start targeting the outer part, go ahead and use a narrow grip.

Now, hold the bar in front of you and lift the bar directly toward your chest. When your forearms start to touch your biceps.

When you are lifting the bar, keep your upper arms and upper body as still as possible and keep your elbows tucked right close to your sides while doing the whole movement. The only joint that you should be using is your elbow.

Once you get the bar close to your chest, squeeze your biceps tight, and then slowly bring down the bar. The slower you bring the bar down, the harder your biceps will work (a good thing).