Stand holding a dumbbell in each hand. Place left hand in front of left thigh and right hand on the side of right thigh. Simultaneously lift left arm in front of body and right arm out to the side (no higher than shoulder height); hold for two counts. Return to starting position, switch arms (right arm in front of right thigh, left arm at left side), and lift. Continue alternating arms for 12 to 18 reps per side.
Hold a dumbbell in each hand, arms in front of body with palms facing out. Stand on right leg, and place left foot on the inner thigh of right leg. Curl both arms toward the shoulders while balancing on right leg for four counts up and four counts down. Perform 12 to 18 reps, and then switch legs.
Stand with a dumbbell in each hand, arms at sides with palms facing in, and legs hip-width apart. Slowly lean forward at the waist with arms hanging in front of your body, as shown. Keep knees slightly bent and spine straight, and slowly lower arms to floor for a count of four. Slowly rise to standing position. Repeat for 12 to 18 repetitions.
Lie back on a mat with legs extended toward the ceiling, perpendicular over hips. Hold one dumbbell with both hands, and reach up toward your left toes, lifting shoulders as high as you can while curling torso off the floor. Hold for two counts, then return to starting position. Reach up to right toes, hold, come down, and continue alternating side-to-side reaches 18 to 24 reps per side.
Strengthen Inner and Outer Thighs and Mid to Lower Back
Credit: David Martinez
Hold a dumbbell in right hand, arms at sides with palms facing in. Bend at hips as you step out to the left in a wide lateral lunge. As you lunge, bring right arm across your body, touching the weight to the floor in front of left toe. (You can rest left arm on your waist.) Push off from left foot to return to start. Switch the weight to left hand, lunge to the right side, and bring the weight down to right toe. Continue alternating sides for 12 to 18 repetitions.