- Place a pair of dumbbells on the floor, approximately shoulder-width apart.
- Assume a push-up position over the dumbbells, so that, while gripping the bells, your chest is directly over them. Your feet should be slightly wider than your shoulders, and your whole body, from heels to head, should look like an inclined plank. (This means your spine should be straight and your backside should not be sticking up.)
- Shift your weight to the left side of your body, imagining that you are pushing the left dumbbell into the floor.
- When you feel stable, pull your right dumbbell up toward your hip in a rowing fashion. Return it to the floor in a controlled manner. Keep your hips locked in place throughout the exercise, to force your core muscles into action.
- Shift your weight to the right side of your body and repeat the rowing action with your left arm. Continue to alternate right and left for the desired number of sets and reps.
- To modify the movement, you may kneel keeping both knees on the mat or you may also lift one leg to hip height. In the modified position, you may use one dumbbell to provide yourself with additional stability.
To Personal Train with Pamela Funk, Please contact the Auburn Fit1 Office 530-820-3513