In the weight room or on the mat, you've done the old standbys-crunches, squats, push-ups-and have gotten pretty good at them. But if you haven't noticed Improvement in a while, your muscles may need a bigger challenge.
Some great moves aren't used much because, in trainerspeak they're contraindicated -too risky, schmisky.
A careful calculated risk might be just what you need to take your workout to the next level. These three classic moves will show you how.
Walking Lunges, Straight and tall
To keep you from leaning forward the risky part of walking lunges.Use a dowel or broomstick. Stand with your feet hip-distance apart. Hold the dowel placing it along your spine. It should touch the back of your head, your upper back and your tailbone.
Slowly take one long step forward with your right foot as if you where walking a tightrope. Bend both knees, making sure your knees and toes face forward. Lower your left knee as far as you comfortably can while maintaining three-point contact with the dowel. Return to the standing position, reverse your hand positions and repeat with the other leg. Do 12 repetitions
Gentle dead lift
(A) Stand with your feet hip-distance apart and your knees slightly bent. Hold a weighted bar or dumbbells in your hands, lift your chest, and roll your shoulders back and down.
With abs tight and back straight, hinge forward from your hips, keeping arms straight. Pause, then push through your heels to return to the starting position. Repeat 12 times.
Cleaned-up, Clean and Jerk
Stand with your feet slightly wider than hip distance apart. Holding a 3-5 pound dumbbell in each hand, contract your abs, and lift your chest.
With your back straight, lower your hips into a squat. Keeping your arms slightly bent and your palms facing inward, slowly raise your right arm until it's overhead and your thumb is pointing behind you. Lower your arm, and then repeat using the opposite arm. Repeat 12 times
