Dead lift-row combo | Abs

Start by holding dumbbells or bar at your side.
Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
To rise back up, tighten abs and contract glutes and press with your heel
Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
Return to the starting position and repeat 12 times
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Lie face down on a stability ball with the ball positioned under your hips and your feet on the floor
Extend arms above the head
Slowly raise your upper body parallel to your hips, raising your shoulders up towards the ceiling
Keep arms straight and near your ears.
Return to the starting position and repeat
You should only raise a couple of inches.
Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
Repeat 12 times
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Starting Position: Lie supine on stability ball.
Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Tighten abs, activate glutes
Once you have maintained your balance then slowly raise the foot off the floor
Roll ball towards your hips then , raise hips off floor by pressing heel into the floor .
Return to start position.
Repeat 12-15 reps with each leg
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Position dumbbells at ear level with overhand grip (palms facing forward
Keeping elbows at a 90-degree angle
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Stabilize
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
Holding this position press hands up above head keeping wrists over the elbows and arms to sides of body at all times
Return arms back .
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Lie face down with chest on the ball.
Take your hands and walk forward allowing the ball to roll under your body until your legs are supported by the ball . Closer to the feet - harder exercise .
Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
Tighten abs, activate glute
Once your body is stabilized in this plank position
Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
Return to the start position by extending at the elbows and pushing the body up.
Repeat 10-12 times
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Balance Side bb step up1 Balance Side bb step up2

Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
Step up laterally onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
Return lifted leg to the ground do 12 reps with each side
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Lay with your back on the floor
Lift legs up with knees bent at 90 degree angle,
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 each other in an arcing motion with hands aligned with the nipple-line
Stop as upper arm is touching the ground
Think about moving elbows not hands.
Keep dumbbells above elbows during movement .
Return to the starting position and repeat 12 times
Proceed to other side.
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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Stand on a box, platform or step ( between 10 and 18 inches high)
Lift one foot off the box and move it back , balancing on one leg
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
Tighten abs, activate glutes
Lower body by flexing at the hips and knee , as though sitting on chair
Move your back foot as close to the floor as possible , without losing the balance and control
Pushing off the heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.
Start with your arms extended and slowly lower your chest to the ball and then return to the starting position.
Keep your neck , spine and butt in line . Don't arch back
Keeping your body straight throughout the movement
Repeat for 10-12 times
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Grasp the dumbbells 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 dumbbells 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.
Repeat 12 times
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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
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
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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