Here’s a challenging variation of the traditional bent-over row that will strengthen your core and your upper body muscles. Remember to hold lighter dumbbells while you master the technique, then increase the weight once you’re comfortable finding your balance. Practice patience because this exercise is harder than it looks.
Stand upright grasping a 3-, 5- or 8-pound dumbbell in each hand, with your arms hanging below your shoulders. Slowly begin to tilt your torso forward, bending at the hips. Bend your right knee slightly and shift your body weight off your left leg. Find your balance with just your left toes touching the floor behind you. Concentrate on keeping your shoulders, chest and hips facing squarely toward the floor.
When you feel ready, begin to raise your left leg off the floor until it reaches hip level. At the same time, bend your elbows and bring the dumbbells to your hips. Pause. Continue to hold your leg up as you lower and raise your dumbbells eight to 12 times. Return to an upright position and repeat, this time balancing over your left leg while lifting your right leg.
Source: Los Angeles Times
Adding core stability to this arm exercise will shape and tone the muscles in your midsection as well as the backs of your upper arms, called the triceps.
1. Hold a 5- to 10-pound dumbbell in each hand and lie on a full-length round roller. Place your hips and head on the roller (you can use a yoga block under your head if necessary). Put your feet flat on the floor, hip-width apart, toes and knees facing forward. Straighten your arms above your chest and press the ends of the dumbbells together.
2. Inhale, slowly lower the dumbbells until they’re just above your forehead, pausing with your wrists at shoulder height. Then exhale, contracting the backs of your upper arms to reverse directions and move the dumbbells up to the start position. Do not “lock out” at the elbows. Hold for two seconds at the top of the lift and repeat until you have done 12 reps. Rest for 20 seconds and repeat for a total of three sets.
Source : Los Angeles Times
If you travel and need a convenient way to exercise without packing dumbbells, exercise tubing is an excellent alternative for creating resistance. With this one move, you’ll be able to train multiple muscles in your upper and lower body at the same time.
STEP-1. Grasp the handles at each end of the rubber tubing. Place your feet on the tubing as an anchor. Be sure your feet are shoulder-width apart, toes pointing forward, feet parallel to each other. Lower your arms by your sides. Inhale, lift your chest, and firm your abdominals in toward your spine.
STEP-2. On an exhalation, sit back into your heels, bend your knees and lower your hips into a squat position. Simultaneously, squeeze the muscles in the front of your upper arms (biceps) and bend your elbows, bringing your hands toward your chest. Keep your elbows down and hold the tubing taut for 2 seconds. Release by slowly lowering your arms (be sure not to let the tubing snap back quickly) and straighten your legs. Repeat eight to 12 times.
Sources: Los Angeles Times
Here’s a move that combines yoga
with strength training
for double the payoff. You’ll strengthen your arms and back while targeting your abs, buttocks
Step-1. 1. Standing with your feet together, hold a 5- to 8-pound dumbbell in each hand, arms dropped straight in front of you. Inhale and shift your body weight over your right leg. On an exhale, lean forward and raise your left leg behind you. Keep your abdominals pulled in to support your spine.
Step-2. Once you feel stable balancing on your right leg, contract your back muscles and bend your elbows, pointing them backward until your dumbbells are close to your hips. Pause for 2 seconds, then lower your arms. Continue the arm movement 8 to 12 times while you maintain your balance. Bring your legs together and stand up, then repeat on the other leg.
Sources: Los Angeles Times