Russian twists are a core exercise where you sit with bent knees and rotate your torso from side to side, engaging your obliques and other core muscles. You can perform them with or without a weight, like a medicine ball or dumbbell.
The superman exercise is a bodyweight exercise performed lying face down on the floor. It strengthens the back, core, and glutes by raising the arms and legs off the ground while keeping the neck in a neutral position.
Leg raises are a core-strengthening exercise where you lie on your back and lift your legs off the ground. They can be performed with straight or bent legs, and with both legs together or one at a time. The primary muscles targeted are the abdominal muscles, particularly the lower abs, but also the hip flexors and glutes.
Flutter kicks are a core-strengthening exercise performed by lying on your back and moving your straight legs up and down like a swimmer, targeting the lower abdominal muscles. This exercise can be done on land or in the water as part of a swimming workout.
A "dead bug" exercise is a core-strengthening exercise where you lie on your back and move opposing arms and legs while maintaining core engagement. The name comes from the resemblance to a bug on its back. This exercise is beneficial for strengthening the core and improving stability and coordination.
A glute bridge is a bodyweight exercise where you lie on your back, bend your knees, and then lift your hips off the ground, engaging your glutes and core. It's a great way to strengthen your glutes and core, and improve hip stability.
An elbow-to-hand plank involves transitioning between an elbow plank (forearms on the ground) and a straight-arm plank (hands on the ground) while maintaining a straight line from head to heels. It's a core exercise that also works the shoulders, chest, and back, and improves mobility and coordination.
A plank is a core-strengthening exercise where you maintain a push-up-like position, holding your body in a straight line from head to heels, resting on your forearms and toes. It's an isometric exercise, meaning you're engaging your muscles without movement.
The Renegade Row is a full-body exercise that combines a plank and a dumbbell row, targeting the upper body, core, and even the lower body in some variations. It's performed in a push-up position with dumbbells, with one hand supporting the body while the other hand rows the dumbbell. This exercise is known for its functional benefits, including increased core stability, improved coordination, and muscular balance.
Dumbbell kickbacks are a triceps-focused exercise where you extend your arm backward while holding a dumbbell, keeping your upper arm stationary and your elbow bent.This movement targets the triceps, helping to build strength and definition in the back of the arm.
The stiff-legged dumbbell deadlift is a strength exercise that focuses on the hamstrings and glutes by maintaining a straight or slightly bent knee throughout the movement. It's essentially a deadlift where you keep your legs mostly straight while hinging at the hips to lower the dumbbells.
The dumbbell bent-over row is a back exercise where you hold a dumbbell in each hand and, while leaning forward, pull the weights up towards your chest, engaging your back muscles. This exercise focuses on strengthening the back and targeting muscles like the latissimus dorsi, rhomboids, and trapezius.
A dumbbell lunge is a unilateral (single-sided) exercise where you hold a dumbbell in each hand and step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. This is a weighted variation of a traditional forward lunge.
A dumbbell clean is a weightlifting exercise where you start with dumbbells at your sides, explosively lift them to shoulder height in a "front rack" position, and then either press them overhead or hold them in the racked position. It's a compound movement that engages multiple muscle groups simultaneously, including legs, hips, back, shoulders, and arms.
The Arnold press is a dumbbell shoulder press exercise named after Arnold Schwarzenegger, where you rotate your wrists as you lift the dumbbells overhead. This movement targets all three heads of the deltoid muscle, including the anterior, lateral, and posterior deltoids. The Arnold press is a great exercise for building shoulder strength and size, and it's a good choice for a full-body workout or for isolating and targeting the shoulders, chest, and triceps.
A goblet squat is a lower-body exercise where you hold a weight, like a kettlebell or dumbbell, in front of your chest while performing a squat. It's a great way to work your glutes, quads, calves, and core, while also engaging your upper body.
A bicep curl is an exercise that involves bending your elbow to curl a weight towards your shoulder. It's a "pull" exercise that targets the biceps brachii muscles in the front of your upper arm.
