Single Leg Deadlift
Stand on one leg and try to fix one point
in the room as a help for your balance. Now start bending down forward. While doing this
your back should stay straight and the leg, you’re not standing on should go up behind you.
The goal is to form a straight line from your head to your foot.
When reaching a position
in which you’re parallel to the ground you go up again.
In the beginning you can hold your
hands out to help you balancing, if you feel more comfortable try holding them in on your
chest, you can even hold a weight plate if you feel secure and strong enough.
Dumbbell Overhead Press
First, don’t take too much weight, this exercise doesn’t
need heavy weights and people often take more than they can handle. It is best if you do this exercise standing
because you can stabilise your core better this way. Stand in hip width and with a tightened core. It is important
to have your Elbows in front of you and not on the side since you then put your shoulders in an uncomfortable position.
Also, your forearms should be vertical and stay like that during the whole time. Then you push your weight up and go
a bit more to the outside with your elbows during that motion also turn your wrists, so the dumbbells are going from
looking forward to looking sideways at the top reverse that movement going down.