Instructions:

Stand straight and bend forward at the hips, keeping your spine neutral and your shoulder blades together. Bend your knees slightly.

Hold 5 pounds dumbbells in each hand and bring your arm out in front of you.

With elbows bent slightly, raise your arms out to the side until your upper arms are nearly parallel to your back. Return to the starting position. Do not swing your arms, keeping your movements carefully controlled.

4. Snow Angels

For this exercise, focus on tightening your abs while keeping your neck and shoulders relaxed. As usual, your movements should be smooth and controlled.

Here’s how to do it:

Lie face down on the floor with arms at shoulder height out to the sides, palms down, and legs straight.

Raise your legs, arms, chest, and head straight up off the floor at the same time. Move your arms and legs as if you were making a snow angel.

Do 3 sets of 10 repetitions.

5. Superman

This back exercise gives you a great workout, but if you have back pain, it’s probably best to skip it.

Instructions:

Begin on your belly with lower abdomen pressed to the floor, legs straight, and arms straight on either side of the head at shoulder width apart.

• Raise your head, neck, and chest.
• Raise your right arm straight up at the same time as your left leg, hold for 2 seconds, and return to starting position.
• Repeat with left arm and right leg.
• Raise just the arms, chest, neck and head, and hold for 2 seconds before lowering to the floor.
• Next, raise just the legs, hold for 2 seconds, and lower to the floor.
• Raise both arms and both legs at the same time, hold for 2 seconds, then lower your whole body to the floor.
• Repeat all the step 10-15 times.

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