Friday, July 29, 2011

Back Row + Leg Abduction = Good Exercise

I tend to keep an eye on my fellow trainers. Not because I don't trust them, and not because I wish to compete with them. Rather, because I like to learn from them. You never know when someone is going to debut an awesome exercise with one of their clients.  Like a back row and leg abduction combo. Supposedly it's in an issue of Oxygen, but for now I'll credit my fellow trainer who shall remain nameless. Here's what you do, and I'm sorry it lacks a visual:

Back Row/Leg Abduction Combo
Tools needed: One dumbell that meets your upright row needs and an exercise ball or other object that hits at your knee (such as a bench or plyo box, maybe even a chair seat)

1) Place the weight in your right hand. Stand to the right of the exercise ball, holding on to it for balance with your left hand. Hinge forward with a flat back until you are almost parallel with the floor, right arm hanging down.

2) With your palm facing behind you, row the weight up to your side—lifting your shoulder up behind you while bending your elbow to 90 degrees. As you do this, simultaneously lift your LEFT leg up behind you. Keep it straight, contract your glutes.

3) Return to your starting position, which is the bent-forward position. Repeat as desired, then move to the other side of the ball and switch arms and legs.

NOTE: Stay in that bent-forward position at all times, keeping your head in line with your neck and spine. Keep your leg straight as you lift it in a controlled manner. Don't let your lower back arch. If it does, don't lift your leg as high. Remember, leg and arm come up together.

You'll ultimately feel this along the entire back, working specifically your upper back and glutes, but truly calling on your entire back and core to help you maintain a balanced position.

Try it. I think you'll like it.
I think you'll like this quote, too:

Question: What do you love about your body? Go ahead, brag a little!

REMINDER! Don't forget to enter my giveaway! You just might win a prize pack from Fiber One featuring the new 80 Calorie cereal! (Contest ends at midnight EST on Friday, July 29, 2011).

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