- Stand tall holding onto a pole or stationary object for support.
- Engage your abs as you swing your one leg as far out in front of you and then back behind you as you comfortably can.
- Switch sides once you have completed repetitions on the first leg.
When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.
As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.
This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.
Do not let your knee travel past your toes in the down position as this can cause instability and injury.
This exercise can also be performed with a kettlebell.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.
This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.
This exercise can be performed one leg at a time.
Tip: Use slow, controlled motions and concentrate on using your abs to control the weight. Your feet and legs should be relaxed throughout.
When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.