Total Body Toner: Crab Curl ‘N’ Press Level: Intermediate/Advanced Equipment: 5-20lb dumbbells recommended. Works: Everything. Core, Chest, Arms, Back & Legs How To Do It A. With heels planted firmly on the floor, come up into a bridge position (crab). Push your hips towards the ceiling, tightening your core and glutes (you’ll look like a tabletop). Hands should fall under or just in front of your shoulders (closer to your feet). Grasp a dumbbell in each hand, palms facing inwards. B. Shift your weight to one side keeping your hips lifted. Perform one bicep curl, palms facing in. At the top of the curl, rotate your palm towards your knees and press the dumbbell up towards the ceiling. C. Reverse the motion and lay the dumbbell softly back in starting position. Repeat switching sides. Challenge: Try 3 sets of 8-12 reps. Break it up with ab work or cardio! TIPS * Try not to let your hips sag throughout the motion. * Adjust your position for comfort. Advanced Elevated Option: Try this move with upper back elevated on a stability ball or chair. Allow arms to rest on or just above the floor and push through the upper back and hips to make sure you stay elevated. Beginner Modification: Lower hips slightly to make this easier and try it with just body weight.

Total Body Toner: Crab Curl ‘N’ Press

Level: Intermediate/Advanced

Equipment: 5-20lb dumbbells recommended.

Works: Everything. Core, Chest, Arms, Back & Legs

How To Do It

A. With heels planted firmly on the floor, come up into a bridge position (crab). Push your hips towards the ceiling, tightening your core and glutes (you’ll look like a tabletop). Hands should fall under or just in front of your shoulders (closer to your feet). Grasp a dumbbell in each hand, palms facing inwards.

B. Shift your weight to one side keeping your hips lifted. Perform one bicep curl, palms facing in. At the top of the curl, rotate your palm towards your knees and press the dumbbell up towards the ceiling.

C. Reverse the motion and lay the dumbbell softly back in starting position. Repeat switching sides.

Challenge: Try 3 sets of 8-12 reps. Break it up with ab work or cardio!

TIPS

* Try not to let your hips sag throughout the motion.
* Adjust your position for comfort.

Advanced Elevated Option: Try this move with upper back elevated on a stability ball or chair. Allow arms to rest on or just above the floor and push through the upper back and hips to make sure you stay elevated.

Beginner Modification: Lower hips slightly to make this easier and try it with just body weight.

Photo
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