FLEX TIME SIDE RAISE.

Works on: Ever since my shoulder injury, I avoided shoulder or deltoid work for fear of more injury. Then I learned that there were ways to safely work the shoulder, primarily bending the elbow and using my core muscles. The middle deltoid is important in lifting and reaching.

THE MOVE

Steps 1-2: With good posture and the appropriate weight, raise your arms to the side, pushing down at the shoulder, and use your back muscles to help you lower.

Alternate move: The more the elbow is bent, the less the shoulder joint is stressed. The muscle is still ``exercised,'' but the ``lever'' arm is shorter.

Repetitions: Work up to 2 sets of 12 to 15 repetitions.

ABOUT THE TRAINER: Easily the most recognizable face in the fitness industry, Richard Simmons has helped millions of overweight men and women through his exercise videos, eating programs, books and national television and radio appearances. This year, Simmons leads his 26th Cruise to Lose weight-loss program aboard Carnival Cruise Lines. He also teaches at Slimmons, a motivational weight-loss and exercise studio he established in 1974. For more information, call [phone], visit www.richardsimmons.com, or stop by Slimmons at 9306 Civic Center Drive, Beverly Hills.

Dana Miller is a West Hills native who has struggled with her weight since she was 9 years old. Seven years ago, she joined the Slimmons studio and began eating sensible, balanced meals provided by Simmons' FoodMover program. Since then, she has lost 110 pounds and ran her first marathon on June 5, the San Diego Rock 'n' Roll Marathon. She ran the race in 5 hours, 59 minutes, and placed 12,914th out of 20,410 participants.

CAPTION(S):

3 photos

Photo:

(1 -- 2) no caption (Richard Simmons)

(3) no caption (Dana Miller)

Tina Burch/Staff Photographer