Then, bring your left knee toward your midsection until your thigh is parallel to the floor.
Immediately alternate legs by lowering your left foot to the ground and bringing your right knee toward your midsection.
The posture for the standing side bend is hip-width apart. Your forearms should be situated behind your head with your elbows bowed.
Bring your right forearm to within a few inches of your ribcage by bending your torso to the right.
Raise your right leg behind you as you lower your torso toward the floor, maintaining the position of your left foot on the ground.
Ensure that your glutes and core are engaged as you lower the weight to thigh level, maintaining a slight flexion in your left knee.
Stand erect with a dumbbell in your right palm for side bends. As you lower the weight until it's above the side of your right leg, press your pelvis to the left.
Ensure that your core and obliques remain engaged throughout the movement. For each side, perform three sets of 10 repetitions.
Begin by placing your ankles together and your arms at your sides. Then, rapidly spread your feet wider than your hips and elevate your arms overhead.
In a second fast motion, return your legs to the starting position as you lower your arms. Four sets of 25 repetitions.