TRaininG
Forward lunge
This builds strength in the hips,
quadriceps and hamstrings, and works
on balance and core strength. To do:
Stand with feet about hip-width apart.
Take a large step forward with your
right leg, then bend both knees so that
your back (left) knee dips as close as
possible to the floor and your front
(right) thigh is parallel to the floor. Do
not allow your right knee to extend
past your right ankle. Concentrate on
keeping your upper body straight (don’t
lean forward). Push off your right foot
and return to the start position. “Keep
your movements slow and controlled,
and pull in your abdominal muscles to
stabilize your body,” Steigerwald says.
Do 8-12 reps on each leg.
Forward
shoulder press
This strengthens the shoulder muscles. To do: Stand with feet shoulder-width apart and hold two dumbbells
in front, palms facing toward you
and elbows tucked close to your ribs.
Raise your arms above and slightly
in front of your head until your arms
are almost straight, hold for a beat,
and then lower to starting position.
Choose a weight that allows you to
do 8-12 reps without losing proper
form, but so that the last 2-3 reps
are challenging.
Bent-over
single-arm row
This works your upper back. To do:
Hold one weight in your right hand.
Standing with feet slightly wider than
shoulder-width apart, lean forward
from your hips with a straight back
and brace your left hand on your left
thigh. Let your right arm hang down,
palm facing your body, and then lift
the weight up behind you, drawing
your hand up close to your waist,
elbow behind you, then back down.
Keep your shoulders squarely forward.
Go slowly to avoid using momentum.
Do 8-12 reps on each side.
iLLUSTRa Tion BY ViC KULiHin
