A fitness professional walks you through the top seven strength exercises he recommends to drop 10 pounds in a month.
Glute bridges are important for strengthening the posterior chain, and they can alleviate back pain by improving glute strength. They are low-impact but add great intensity to your lifting circuit. Overall, they work the glutes, hamstrings, and lower back.
To perform a glute bridge, lie on your back with your knees bent and your feet flat on the floor. Engage your core, visualizing drawing your lower rib toward your pelvis. Push through the full foot and lift your hips toward the ceiling until there's a straight line from your knees to your shoulders. Squeeze the glutes at the top position for about one second. Lower slowly back to the starting position, and repeat for the target repetitions.
To perform a dumbbell row, begin in a staggered stance, holding a dumbbell in your right hand. Lean forward slightly from your hips, and place your left hand on a bench or your left knee for support. Row the dumbbell up, visualizing crushing fruit in your armpit and avoiding shrugging throughout the range of motion. Squeeze the end range for about one second. Slowly lower the dumbbell, and repeat for the target repetitions.
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