10. Prisoner Squat
Spread your feet at a shoulder-width apart, and try to stand as tall as you can. Now, put your fingers on the back of your head, and start pulling your shoulders and elbows backwards with your chest rising gradually.
Then, lower your body as much as you can by pushing your hips backwards and bending your knees, much like you’re about to sit on a chair. Pause for a moment and hold this position before bringing yourself back to the starting position. If you find this very challenging, just hold the arms of a chair, it will give you extra support and make it much easier to lower yourself.
11. Overhead Dumbbell Squat
You begin by standing straight, with your feet placed a bit wider than shoulder-width apart. Take a pair of dumbbells, no more than 5 pounds or more if you like, and hold them straight above your shoulders. Be sure to keep your arms completely straight and palms facing outwards. Now, tighten your core and begin lowering your body as much as you can by bending your knees and pushing out your hips backwards. Pause for a moment and hold this posture, then very slowly, bring yourself back to the starting position.
If you find this position tough, you can always put aside the dumbbells and stretch your arms straight. Now, concentrate on maintaining your torso in an upright position and keeping a firm balance instead of dipping forward.
12. Dumbbell Lunge
You need a pair of dumbbells, weighing 5-10 pounds to perform this lunge. You begin by holding the dumbbells at an arm’s length on both sides, with your palms facing each other. Be sure to tighten your core as you place your left leg forward, and slowly bend down with your front need bending at 90 degrees. Pause for a moment, then bring yourself back to the starting position. You need to perform 10 reps on the left side and 10 reps on the right side to complete one side.
If the dumbbells are interfering with your balance, then leave them and instead, place your hands on your hips. The trick is to concentrate on contracting your core so your posture stays straight, and maintaining your balance as you bend forward to perform the lunges.