Good Form: A bent-over row while balancing
Add an element of balance to a strength move like this bent-over row to kick up the intensity level. You’ll work the muscles in your back, arms, abdominals, buttocks and legs all at once. You may need to use lighter weights to get started.
Hold an 8- to 10-pound dumbbell in each hand. Stand on your left leg, knees bent, with your right toe pointed behind you. Lean slightly forward, maintaining a straight, long back with your arms hanging directly below your shoulders. Inhale as you find your balance.
On an exhalation, pull your navel in toward your spine and lean a little more forward as you slowly raise your right leg off the floor. Keep your right leg straight and your left leg slightly bent. Contract the muscles in your back and bend your elbows to bring the dumbbells next to your waist. Pause for two seconds. Keep your leg lifted as you continue to lower and raise the dumbbells for 12 repetitions. Lower your right leg, switch legs and repeat.
Voight is the creator of a line of fitness DVDs, including “Full Body Stretch” and “Ballet BodySculpt.”
