Db lunge+turn | Abs | Free Trial

Stand with feet shoulder width apart and hips in neutral position
Grasp DB and place it in front of your chest with elbows slightly bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
While holding the dumbbell l with both hands out in front of your body rotate your trunk maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Return back and
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Sit in an upright position on a ball with a dumbbell in each hand. (You may rest each DB on the corresponding thigh.)
Start position: Place neck and shoulders on a fitness ball
bring the dumbbells to your shoulders.
Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
Lift one leg off the floor and keep it parallel
Stabilize
Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
Stop as upper arms are parallel to slightly past parallel to the ground
Think about moving elbows not hands.
Keep dumbbells above elbows during movement .
Return to the starting position and repeat.
To end the exercise, place dumbbells on shoulders and return to the seated upright position.
Keep abs and glutes tight at all times.
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Side plank1 Side plank2

Start : lay on the floor on one side. Your elbow has to be under the shoulder.
Draw in abs toward your spine.
Raise your body using one forearm and feet. Your only floor contact points should be your feet and elbow.
Hold for 15 sec and repeat with other side
To increase intensity: hold , then return to the starting position and repeat for 12-15 times
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Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
Think about raising elbows not hands.
Remember to pinch shoulder blades together first and after raise elbows.
Don’t bent wrists.
Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Return to start position and repeat 12 times
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Step onto tubing with knees slightly bent.
Start position: Grasp handles with a reverse grip (palms up ) and shoulder width apart.
Arms should hang down at sides with elbows slightly bent.
Raise handles to front of body to shoulder eyes height keeping elbows only slightly bent.
Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Repeat 12 times
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Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
Start position: Hold DB’s in each hand with neutral grip
Raise elbows the shoulder level and keeping 90 degree bent .
Hold dumbbells in each hand with palms facing down.
With elbows bent press straight out parallel with the floor like punching air
Return to start position and repeat 12 times
Remember to keep head in a neutral position
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Stand with feet shoulder width apart and hips in neutral position
Grasp the dumbbells
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Step forward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg.
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Sit in an upright position on a ball with a dumbbell in each hand. (You may rest each DB on the corresponding thigh.)
Start position: Lie on back on ball and bring the dumbbells to your shoulders.
Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
Keeping the elbows slightly bent, lower one arm out and away from other in an arcing motion with hands aligned with the nipple-line
Stop as upper arm is parallel to slightly past parallel to the ground
Think about moving elbows not hands.
Keep dumbbells above elbows during movement .
Return to the starting position and repeat.
To end the exercise, place dumbbells on shoulders and return to the seated upright position.
Keep abs and glutes tight at all times.
Repeat 12 times with each side .
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Grasp the barbell by positioning hands slightly wider than shoulder width grip
Bend the knees slightly, shins vertical, hips back and back straight
Raise right foot off the ground
Bending at the hips, lower torso to approximately parallel to the floor , keeping knee slightly bent and back straight
Lower the bar by pushing the hips back, bending only slightly at the knee, unlike when squatting
To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
Keeping back completely straight at all times, keep barbell as close as possible to legs
The movement should not be fast but steady and under control, and arms should remain straight
Exhale as you lift bar, keeping your chest up, shoulders retracted,
Inhale as you lower the bar to the floor.
Use a mirror to insure correct technique
Repeat 12 times with each side
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Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
Think about raising elbows not hands.
Return to start position
Remember to pinch shoulder blades together first and after raise elbows.
Don’t bent wrists.
Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Start by holding dumbbells at hip level
Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
Return to the starting position and repeat for 12 repetitions.
Repeat with the other side
Remember to rotate shoulders and hips and not just the arms.
To ensure this movement, let head follow arms during rotation.
Don’t bend your back keep it straight.
Draw abs in, exhale while raising .
Repeat 12 times with each side
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