Dana Santas is a certified strength and conditioning specialist and mindbody coach in professional sports and is the author of the book Practical Solutions for Back Pain Relief . Below Ive outlined five exercises you can do sequentially to strengthen your legs hips hips arms shoulders and core . Read the detailed descriptions for each exercise to familiarize yourself with the cues and any needed modifications then follow along with me in the video above as I take you through each exercise . It’s important to pick a weight thats manageable for you to do all the exercise repetitions with good form . Avoid moving your body in ways that compensate for muscle fatigue or weakness in the area you are trying to work such as doing a bicep curl while swaying your back as you curl the weight up with momentum from your back muscles . Compensations can lead to injury so you want to avoid that . Stop immediately if you experience pain . Check out the video below to help you with the exercises below the instructions for the exercises you need to do the exercises . Do the exercises in this video above the instructions to help with the instructions below the video . Use the video to help improve your form and to keep your legs and core to avoid overbalance the weight and movement when you lift the dumbbell to make a rowing movement in one arm . Do a plank with alternating row with your feet a little wider than hip distance apart to help counterbalance the weights and to help balance the weight . Do an overhead lunge with an exercise with your hands and your feet to help to help your feet and to balance your feet . Do Lateral Lateral Lunge with your arms and to avoid the . Lateral lunge and to maintain your balance with your hips and to prevent your balance .
How to use a single dumbbell for a full-body workout? Use a single
