Bicep curl with leg extension

Bicep curl with leg extension

This is a coordination exercise.

Difficulty level: Intermediate
Equipment: Dumbbells
Muscles involved: Arms · Core
Focus: Strength

Steps
Sit tall with your legs straight. Hold a 1 to 3 pound dumbbell, keep your elbows close to your waist, palms facing up.
Curl into your tailbone.
Lift your right leg 2 inches off the mat.
Bend your elbows and your right leg.
Straighten your arms and leg, hovering it just over the mat. Repeat 4 times.
Lower your right leg.
Lift your left leg 2 inches off the mat.
Bend your left leg as you bend both arms. Repeat 4 times.
Lower your left leg.
Curl up to and sit tall.

Tips
Focus on your abdominal contraction.