A. Kneel on all fours with your hands under your chest and your knees under your hips. Place a medicine ball in the crease behind your left knee, squeezing your calf and thigh together to hold the ball in place.

B. Bend your left leg out to the side until your thigh and calf are parallel with the floor. Lower and repeat 15 to 20 times. On the last repetition, hold for 20 to 30 seconds. Repeat with the right leg.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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