Cross-Twist on Bench
What Its Good For: Obliques, Abs, Lower Back
Sit on a flat bench with knees bent and feet flat on the floor or on the seat of the bench.
Lean back slightly, engaging your abdominals.
Punch right fist across outside of left thigh, twisting upper body to the left.
Hold for 3 counts.
Repeat, punching left fist to outside of right thigh.
Continue, alternating punching to each side; keep your upper body lifted and your abdominals engaged throughout the exercise.
Bent-Knee Deadlift
What It’s Good For: Hamstrings, Glutes, Lower Back, Hips
Stand with feet shoulder-distance apart, holding medium-weight dumbbells in each hand, arms at sides with palms in.
Keeping head up, shoulders back, abs tight and knees slightly bent, hinge forward from the hips to slide your butt back.
As you bend forward, slide weights down the legs, gazing slightly ahead of you.
Keeping body weight over heels, slowly return to starting position; repeat.
Alicia’s Keys To A Lower Body Workout was originally published on blackdoctor.org
