MOVE 5Airplane Extension
Lie facedown and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That’s one rep. Do 10 to 15.
MOVE 6 Crescent Lunge and Row
Grab a dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell in your right hand to hang naturally. Row the dumbbell straight up until your right elbow passes your torso. That’s one rep. Do 12 to 15, then repeat on the opposite side.
Tip: Start with an eight-pound dumbbell. Don’t increase the weight until you’ve mastered perfect form.
MOVE 7T Pushup
Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That’s one rep. Do five.
LAST UPDATED: JANUARY 11, 2013 | BY SELENE YEAGER AND THE EDITORS OF WOMEN’S HEALTH , PHOTOGRAPH BY TURE LILLEGRAVEN
Women’s Health Magazine