3. Bent-Over Rows With a dumbbell in your right hand, stand with feet farther than hip-width apart. Hinge forward from hips, placing left forearm on the back of a chair, right arm hanging down. Bend right elbow, bringing the dumbbell toward ribs. Straighten arm and complete reps, then switch sides and repeat. Strengthens upper back, rear shoulders, abs and pelvic floor.
4. Supported Incline Chest Presses With a dumbbell in each hand, sit on a chair or couch, with a pillow behind you for support. Lean back at about a 45-degree angle, your feet flat, abs and pelvic floor drawn in and chest lifted. Bend your elbows 90 degrees, keeping them in line with your shoulders, palms facing forward. Straighten your arms and press the weights up in line with your shoulders, keeping your abs drawn in. Slowly return to starting position and complete reps. Strengthens chest, triceps, front shoulders, abs and pelvic floor.
5. Arm and Leg Reaches Kneel on the floor with your hands in line with shoulders, knees under hips, with abs and pelvic floor drawn in. Hold a light dumbbell in each hand. Slowly raise your right arm in line with your right shoulder and raise your left leg to hip level. Slowly lower your arm and leg. Switch sides and complete reps (1 rep equals 1 reach on each side). Strengthens back, shoulders, buttocks, abs and pelvic floor.
Stretch each major muscle group, breathing deeply and holding each stretch for 30 seconds, without bouncing.