Katie Frissell
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Bird dogs
Step 1: Kneel on the floor, knees hip-width apart, with your hands firmly placed on the ground about shoulder-width apart. Brace the abdominals.
Step 2: First, practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered.
Step 3: When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you. You should form one straight line from your hand to your foot, hips squared to the ground. However, if your low back begins to sag, raise your leg only as high as you can while keeping your back straight.
Step 4: Return to the starting position and complete 3-4 sets of 10 reps on each side. You can add a light -weight in your hand when you become comfortable with this exercise.
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Flutter Kicks
Step 1: Start by lying flat on your back on a mat with your arms by your sides or under your glutes with your palms down.
Step 2: Extend your legs fully out with a slight bend in your knees
Step 3: Lift your heels about 6 inches off the floor. Make a small, rapid up and down scissor-like motions with your legs.
Step 4: The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.
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Bench in and outs
Step 1: Sit on a flat bench with your legs off the end
Step 2: Place your hands behind you, grasping the edge of the bench with each hand
Step 3: Extend your legs straight out and lean your back at a 45 degree angle
Step 4: Bring your knees in toward your midsection, making sure that your abs are doing the work in a slow and controlled fashion
Step 5: Return to the starting position
Step 6: Complete 3-4 sets of 10-20 repetitions
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Single-Leg Dumbbell Deadlift
The single-leg dumbbell deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Performing the exercise on one leg also ensures muscular balance on both sides of the body while actively engaging the core.
Step 1: Stand tall with a dumbbell in each hand and palms facing toward your thighs.
Step 2: Lift one leg off the ground while keeping a slight bend in your supporting leg. This is your starting position.
Step 3: Lean forward at your hips while simultaneously raising your free leg backwards.
Step 4: Keeping the dumbbells close to your shins, lower the weights until your back and free leg become almost parallel with the ground.
Step 5: Pause and reverse the movement back to the starting position.
Step 6: Repeat for 3-4 sets of 10-12 repetitions
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Dumbbell Lunges
Step 1: Grab a dumbbell in each hand and hold them at side of body with arms straight.
Step 2: Step forward until front leg thigh is parallel with the ground and back leg knee is 1-2 inches from the ground.
Step 3: Step back to return to starting position and repeat movement with other leg to complete the repetition.
Step 4: Find a place where you can lunge down and back. If this is your first time doing lunges, try lunging down half way and back. Then build yourself up to lunging down to a further point.
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Topics: Workouts
