Even though you lift your kids and groceries with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders.Stand with your feet wide apart, holding a light medicine ball in front of you with both hands. Squat down, moving your rear back and keeping your knees over your ankles, and lower the medicine ball to the floor, keeping your head up and back straight .
Straighten your right leg, row your elbows back, and squeeze your shoulder blades together, keeping your torso angled slightly forward. Return to the start position. Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger. This exercise can also be done with a resistance band looped underneath the front foot.This exercise improves your core strength and balance as well as strengthens and tones your shoulders.
Keeping your leg lifted, lower your chest to the ground until each of your elbows is at a 90-degree angle, then push up. Repeat 10 to 15 times for each leg. As you get stronger, increase the angle of your hips, increasing the distance of your knees from your hands. Eventually perform the exercise with straight legs: one leg lifted, the other positioned on your toes.Strong oblique muscles are key to avoiding lower back injuries.