WIND­MILL

Shape (Malaysia) - - GET FIT -

Stand with feet slightly wider than hip-width apart, hold­ing a weight in left hand with arms by sides.

Press weight over­head with palm fac­ing for­ward, look up at weight, and let toes turn slightly to­ward right to start.

Take 5 sec­onds to lower flat torso over right leg, bend­ing right leg softly and hing­ing from hips, keep­ing left arm over shoul­der with gaze fixed on weight, and reach­ing right hand to right foot. Hold this po­si­tion for 5 sec­onds. Re­verse move­ment to re­turn to start. That’s 1 rep. Do 5 reps. Switch sides; re­peat. That’s 1 set. Do 4 sets. SCALE DOWN Lower flat torso over right leg at a quicker, stan­dard pace. SCALE UP Af­ter hold­ing static phase, also take 5 sec­onds to re­verse the move­ment to re­turn to start. WORKS SHOUL­DER, ABS, OBLIQUES

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