Stand with your feet six inches apart from each other, holding dumbbells at a 90 degree angle at the elbow, above your shoulders.
Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet. Keep your weight on your heels. Don’t allow your knees to cross the plane of your toes. At the same time, lower the dumbbells down to the sides of the front foot, creating a flat back and keeping your core strong. Push off with the front foot and return to the starting position. Try doing 2 sets with 10-12 repetitions.
Don’t let your knees go in or out during the movement – keep them facing forward. If they do, you should stop the exercise and build more leg strength before repeating exercise.
Muscles Worked: Quads, Glutes, Shoulders
Start by lying on your side, legs straight, feet stacked. Straighten bottom arm, keeping it in line below shoulder, and place free hand on your hip. Flex feet and balance on sides of feet (feetare stacked).
Use abs to keep hips lifted. Hold for 30 seconds. Work up to 1-3 minutes.
Don't allow hips to drop to the ground. Keep breathing steady.
Muscles Worked: Obliques, Abs