Natural Health July 2017

FITNESS & Weight Loss
SINGLE-ARM DUMBBELL SWING
Grab a dumbbell with an overhand grip and hold it in front of
your waist at arm’s length. (You can also do the exercise while
holding the dumbbell with both hands.) Bend at your hips and
knees and lower your torso until it forms a 45-degree angle to
the floor. Swing the dumbbell between your legs. (A) Keeping
your arm straight, thrust your hips forward, straighten your
knees, and swing the dumbbell up to chest level as you rise to
standing position. (B) Now squat back down as you swing the
dumbbell between your legs again. Swing the weight back and
forth forcefully.
CLAMSHELL
Lie on your left side on the floor, with your hips and knees bent
45 degrees. Your right leg should be on top of your left leg,
your heels together. (A) Keeping your feet in contact with each
other, raise your right knee as high as you can without moving
your pelvis. (B) Pause, then return to the starting position. Don’t
allow your left leg to move off the floor.
DUMBBELL STEP-UP
Grab a pair of dumbbells and hold them at arm’s length at
your sides. Stand in front of a bench or step and place your
left foot firmly on the step, high enough that your knee is bent
90 degrees. (A) Press your left heel into the step and push your
body up until your left leg is straight and you’re standing on one
leg on the bench, keeping your right foot elevated. (B) Lower
back down until your right foot touches the floor. Complete the
prescribed number of reps with your left leg, then do the same
number with your right leg.
Reference: www.womenshealthmag.com
42 Natural Health * July 2017 VOL 82