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Single leg plank

Another plank variation, great for hips and glutes.

Lay down on the floor with your belly to the ground. Align your elbows directly below the shoulders and ground the toes into the floor. Lift your body up and align your butt, upper back, and head in a straight line. Keep a neutral neck and spine.

With your legs hip-width apart, lift your right leg to hip height and hold as much as you can.

Switch legs.


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Twisting standing dumbbell biceps curl

You can build your biceps by doing curls while standing or seated, and with a variety of tools. The twisting standing dumbbell curl features an extra movement to help give you the biceps you want. This exercise engages the forearms as well as the biceps. In addition to creating balance in the upper and lower arm, this exercise improves wrist mobility.

Stand straight and hold a dumbbell in each hand. Let your arms hang by your sides with the palms facing your body.

Exhale and bend your elbow to raise the dumbbell toward your shoulders. Rotate your forearms as the weights ascend so your palm faces your shoulder at the peak of your movement. Keep the elbow close to your side and the upper arm as still as possible.

Inhale, lower the dumbbell to the starting position slowly. Rotate your forearms in reverse so your palms again face your body when your arms are extended downward. Repeat with the other hand.


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Alternate front dumbbell raise

This is a popular exercise for the anterior deltoid. It isolates shoulder flexion.

Stand holding dumbbells lightly touching the front of your thighs and palms facing your thighs. Your elbows should be straight or slightly bend.

Engage your abs and pull your shoulder blades down and back. Keep your spine in a neutral position. Your head should be aligned with your spine.

Exhale and slowly raise one dumbbell up in front of your body until your arms are level with your shoulder. Your elbow and upper arm should rise together and lead the movement ahead of the forearm and dumbbell. Do not allow the back to arch or the wrists to bend.

Inhale and gently lower the dumbbell back to starting position.

Repeat with the other arm.


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Scissors Abs

Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under your butt.

Lift both legs toward the ceiling, engaging your abs and pressing your lower back into the ground.

Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.

 


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Dumbbell squat to shoulder press

This one won´t be easy, but it´ll work your thighs, hips, glutes, lower back, shoulders and arms. Take it easy.

Stand with your feet shoulder-width apart and hold a pair of dumbbells next to your shoulders, your palms should be facing each other and the elbows pointed forward.

Inhale and squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go).

Exhale as you push your body up from the squat and press the dumbbells directly above your shoulders. Your biceps should be by your ears. Lower the weights and repeat.


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Resistance band bicycle crunch

The bicycle crunch is an excellent exercise for building core strength and toning your thighs. It’s an easy move to complete, and you can make it tougher adding a resistance band to the equation.

Anchor the band at the bottom of the door. Attach each end of the band to an ankle strap, and lie on your back. Move far enough away from the door so that the band starts to stretch. Place your hands behind your head.

Gently exhale and begin your movement by simultaneously:

Contracting the abdominals to curl your head and shoulders off the mat.

Bringing your right knee in toward your right armpit and allowing the knee to bend to a deeper angle.

Straightening your left leg toward the door while keeping it elevated off the floor, higher than your hip.

Rotating your torso slowly to bring your left elbow toward your right knee. This movement will press your low back into the floor / mat.

Continue moving until your elbow touches or comes close to touching the opposite knee. Hold this up-position briefly for 1 – 2 seconds then inhale as you slowly return to your starting position and repeat the movement to the opposite side.


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Single arm forearm plank

Time to work our core with an easy plank variation.

Lay down on the floor with your belly to the ground. Align your elbows directly below the shoulders and ground the toes into the floor. Lift your body up and align your butt, upper back and head in a straight line. Keep a neutral neck and spine.

Keep your head facing down, and extend one arm. Hold the position as long as you can, without shifting your hips.

Switch arms.


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Medicine ball alternating V-ups

The medicine ball alternating V-up is an advanced version of the traditional V-up exercise that targets the external obliques and helps to increase the range of motion throughout your hips and lower back. The additional weight will add strength and stability gains throughout the shoulder complex.

Lie flat on your back with your arms straight behind your head holding a medicine ball with your legs extended.

As you exhale, simultaneously lift one leg and torso off of the floor, bringing your arms forward until the ball touches your toe. Inhale and reverse the movement to return to the starting position. Repeat alternating legs.


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Standing Rotation

Stand sideways to a cable or resistance band with your feet hip-width apart and hold the cable/band handle. Engage your abs to brace your torso. Keeping your torso vertical to the floor, pull your shoulder blades down your back without arching your lower back.

Exhale and slowly rotate your torso away from the cable/band anchor, keeping your upper arms at your sides, elbows bent and hands positioned at the midline of your body. Your head, chest and torso should all move together. Avoid leaning your torso in the direction of your movement.

Inhale and rotate back to starting position. Repeat.

Variation: Repeat the same exercise, but fully extend your arms to shoulder height and keep your arms in this position throughout the exercise. The longer lever increases the loading on the spine, requiring the core muscles to work harder.


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Side Lying Hip Abduction

And old and excellent exercise to work our butt and hips with no equipment.
Lie on your side on a mat/floor with your legs straight and your feet stacked in a neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip or in front of you for stability. Your hips and shoulders should be stacked up and aligned vertically to the floor.
Exhale and raise the upper leg. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Gently inhale and gently return the leg to your starting position. Repeat.


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