4. One-leg low-row with leg lift
Works: abs, back of shoulders, mid-back, butt
A. With a dumbbell in each hand, stand with feet hip width apart. Step right foot about 18 inches (46 cm) forward and bend forward about 45 degrees so your chest is almost facing the floor. Keep back straight and abs tight. Arms should be hanging straight down from your shoulders.
B. Bend arms, pulling the dumbbells toward your shoulders and squeezing shoulder blades together. Elbows should be pointing behind you. As you bend your arms, lift your back (left) leg off the floor until your foot is almost level with your hips.
C. Slowly lower your back foot to the floor and straighten arms. Repeat 12 to 15 times, then switch
legs for another 12 to 15 times.
Make it easier: If you find it hard to balance, do these without the leg lift.
5. Plank with side step
Works: abs, arms, back, hips
A. Lie face down with your forearms on the floor and elbows aligned under shoulders. Your hips should be off the floor; your knees and toes should be touching the floor. Tighten abs and raise knees off the floor, straightening your legs.
B. Slowly move your right foot about 12 inches (30 cm) to your right, keeping toes to the floor. Bring your right foot back to the starting position, and repeat sequence with your left foot.
C. Repeat 12 times each side. Avoid rounding or arching your back as your feet move side to side.
Make it easier: Skip the side steps and/or balance yourself on your knees instead of your toes.
6. Bridge with triceps extension
Works: butt, back, back of arms
A. Lie face up with legs bent and feet on the floor, heels about 12 inches (30 cm) from your butt. With a dumbbell in each hand, raise your arms, aligning hands over shoulders with palms facing each other.
B. Slowly lift hips off the floor, squeezing butt muscles; resist curving your back in or out. Feet, shoulder blades and head should be on the floor. As you hold in the bridge position with hips lifted, slowly bend your arms, lowering just your forearms and hands to either side of your head. Keep your elbows pointing toward the ceiling and in line with your shoulders.
C. Repeat triceps extension 12 to 15 times with hips lifted throughout.
Make it easier: Do the arm exercise with your hips on the floor.