Good Form: A double move with balance too
Train the backs of your upper arms and the fronts of your upper thighs at the same time by combining this overhead triceps extension with a quadriceps extension. You will also feel your core muscles working since you’ll need to maintain your balance throughout the move.
Grasp a 5-pound to 8-pound dumbbell in each hand. Stand on your left leg and raise your right knee to hip height. Bring your hands above your head and press both dumbbells together. On an inhale, bend your arms, pointing your elbows forward so your upper arms are near your ears and both dumbbells are close to the back of your head.
On an exhalation, straighten your arms to raise the dumbbells overhead as you simultaneously straighten your right leg, bringing your foot to hip height. To help your balance, think of pulling your navel toward your spine and focus your eyes on one spot in front of you. Pause for two seconds, then bend your elbows and knee and repeat. Do eight to 12 repetitions, then switch legs and repeat on the other side.
Voight is the creator of a line of fitness DVDs, including “Full Body Stretch†and “Ballet BodySculpt.â€