Bridge With Weighted Arm Extension

Works your glutes, thighs, arms and shoulders with a focus on your core.

January 25, 2017

Timesaving is of the essence this time of year, and California-based trainer Rebecca-Louise created the perfect total-body toner with multitasking in mind. “This exercise works your glutes, thighs, arms and shoulders with a focus on your core,” she says. It also tests your balance and strength because of its unilateral aspect, accord- ing to Rebecca-Louise. 

Do three sets of 10 reps on each side as part of your ab or core program, or postworkout as a solid finisher.

The Setup

Lie faceup and hold a set of light dumbbells with your arms extended straight up over your chest. Bend your knees and place your feet flat on the floor. Lift your heels to rise onto your toes, then press your hips up into a bridge. Extend one leg straight up toward the sky.

The Move

Simultaneously lower your leg toward the floor while low- ering the opposite arm/dumbbell down toward your head until they are parallel to the ground. Lift your arm and leg back to the start and continue, completing all reps on one side before switching.

Beginner tip: Keep your foot flat and/or eliminate the dumbbells.