Stand up straight and step forward with your right foot about two-foot length, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your back straight and arms stationary. Bend your knees to lower your torso slowly until your right thigh is parallel to the floor and left thigh is perpendicular to the floor, hold the position for two seconds as you squeeze your thighs

Then, straighten your legs to raise your torso back to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your back straight and arms stationary. Step forward with your right foot about two-foot length as bend your knees to lower your torso slowly until your right thigh is parallel to the floor and left thigh is perpendicular to the floor, hold the position for two seconds as you squeeze your thighs

Then, straighten your legs to raise your torso back as step backward with your right foot to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight behind a flat bench and place your right foot on the bench with right knee bending, keep your left leg extended, hang your two arms down the side of your torso, elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your back straight and arms stationary. Extend your right knee to step on the bench, and place your left foot on the bench too

Then, step down with your left foot on the floor by bending your right knee, return to the starting position

Repeat the same movement with your left leg

Breathe out when raising and in when lowering Continue reading »

Stand up straight in front of a flat bench with feet at shoulder-width apart and toes pointing out slightly, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your back straight and arms stationary. Bend your knees to lower your torso slowly until you touch the bench slightly, hold the position for two seconds as you squeeze your thighs

Then, straighten your legs to raise your torso back to the starting position

Breathe out when raising and in when lowering Continue reading »