leg on top of the leſt, heels together. Keep- ing feet together, raise the top knee as high as possible without moving the pelvis or letting the bottom leg leave the floor. Pause, and then return to the starting position. Continue for 30 seconds; switch sides and repeat.


the sides for balance. Keeping the knee bent, liſt the right leg about six inches off the floor. Pause for three seconds, and then lower and repeat with the leſt leg. Continue alternating for one minute.

palms facing forward. Keeping the upper arms still, bend both elbows to bring the dumbbells as close to the shoulders as possible. Pause, and then slowly lower and repeat. Each time arms return to the starting position, completely straighten them. Continue for one minute. Make it easier with slow and controlled reps without using dumbbells.

8 9

dumbbell with both hands. Position arms so elbows are


pointing up, with upper arms by the ears and the dumbbell behind the head. Te neck is aligned with the back; with shoul- ders down and back. Keeping upper arms still, straighten the elbows until the dumb- bell is overhead. Pause, and then slowly lower and repeat. Continue for one minute. Make it easier by sitting in a chair.

Locke Hughes, of Atlanta, GA, contributes

content to SilverSneakers, a community fitness program that helps older adults maintain a healthy lifestyle and improve well-being. Learn more at


March 2018 17

TRICEPS EXTENSION. Stand with feet hip-width apart. Hold the end of one

BICEPS CURL. Stand with feet hip-width apart. Hold dumb- bells with arms at each side,

SEATED KNEE RAISE. Sit at the front of the chair with knees bent and feet flat, holding onto

CLAMSHELL. Lie on the floor on the leſt side, with hips and knees bent 45 degrees, the right

Improve your Fitness and Health Today!

Judy Liu is a Registered Yoga Teacher with the Yoga Alliance, a RRCA

Certifi ed Running Coach, an American Council on Exercise (ACE) Certifi ed Fitness Instructor and Integrated Health Coach. She offers several group and private sessions at different studios in Cary.

For more information, please visit or like the Facebook page Strenua LLC.

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