PENDULUM KICKBACK: [TONES TRICEPS, BUTT, THIGHS]
Holding a dumbbell in each hand, stand upright with right leg straight in front of you, 6 to 12 inches off the floor, foot flexed, and elbows bent 90 degrees, so forearms are parallel to the floor (A). Swing right leg behind you and squeeze glutes as you straighten arms (B). Return to the start. Repeat for a full set; switch legs.
CROUCH AND PULL: [TONES SHOULDERS, UPPER BACK, ARMS, OBLIQUES, BUTT, THIGHS]
Stand with feet about shoulder-width apart and sit back into a partial squat. Hold weights in each hand and hinge forward from hips at about 45 degrees, arms below shoulders, palms facing in. Keeping lower body still, rotate torso to the right, bend the right arm, and pull dumbbell towards the chest, elbow pointing towards the ceiling. Return to the start; repeat alternating sides. (If you have back problems, use one weight at a time and place another hand on a chair for support.)
KNEE-HUGGER CHEST FLY: [TONES CHEST, ABS]
Holding dumbbells in hands, lie face-up with knees bent, shins parallel to the floor, arms out to the sides, elbows slightly bent, and palms facing the ceiling. Contract abs and lift hips about 3 inches off the floor. At the same time, squeeze chest muscles and raise arms, bringing dumbbells together over the chest. Lower to start and repeat.
FIGURE-4 SQUAT CURL: [TONES BICEPS, BUTT, THIGHS]
Hold a dumbbell in right hand at side, palm forward. Cross left ankle over right thigh (hold a chair if needed). Bend right knee and hips, sitting back (keep knee behind toes) as you raise the weight to right shoulder. Return to the start. Repeat for a full set; switch sides.
LIFT-OFF LUNGE: [TONES SHOULDER, TRICEPS, BUTT, THIGHS]
Stand with feet hip-width apart, dumbbells at shoulders, palms forward. Take right foot back about 2 feet, bend both knees, and lower until left thigh is about parallel to the floor, knee over ankle. Press into left foot and stand up as you pull right knee forward (so you’re balancing on the left leg) and press weights overhead without touching the floor, swing your leg to the right, back into a lunge position as you lower weights. Repeat for a full set; switch legs.
It is of utmost importance that we contact our physician before starting any form of physical activity for the first time. Those individuals having back pain, orthopedic issues or any other health- related comorbidities are advised to take appropriate care before doing any of these activities.