Before you begin: You need dumbbells
1. Lunging obliques
Lunge with left leg forward.
Raise right arm diagonally
overhead in a half-moon
shape. Hold the stretch so
you feel it in the right thigh
and front of the right hip.
Hold for three to five counts.
Switch legs. Do 10 to 12 reps.
Perfect your form: Keep
shoulders away from ears.
Dial it down: Perform the
stretch from standing.
Amp it up: Do walking lunge
stretches instead.
2. Weighted bird dog
Start in tabletop position
with shoulders stacked above
weights. Raise one arm forward
and extend opposite leg back.
Hold for three counts. Repeat
on other side. Do three sets
of 10 to 12 reps.
Perfect your form: Keep
your body still during the
movement, as though balancing
a cup of water on your back.
Dial it down: Skip the weights.
Amp it up: Use heavier weights.
3. Scissor kicks
Lie with back on floor and
arms at sides, palms facing
down. Lift legs perpendicular
to floor. Slowly lower one leg
at a time to floor. Do three
sets of 10 to 12 reps.
Perfect your form: Keep
your spine neutral.
Dial it down: Bend one leg at
a time at the knee, for a series
of toe taps.
Amp it up: Hold arms two
to four inches above ground.
4. Fishtail lifts
Lie on side with head resting
on outstretched arm and legs
raised slightly. Bend opposite
arm across body. Raise top
leg toward ceiling and hold
for three counts. Repeat on
opposite side. Do four sets.
Perfect your form: Keep
pelvis stacked and don't hike
your top hip toward your ribs.
Dial it down: Hold position
for fewer counts.
Amp it up: Place arm on hip
and draw core into spine.
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