Bent-over dumbbell lateral raise
This movement mainly exercises the posterior deltoid muscle.
Training method:
Bend over 45-60 degrees, hold the dumbbells opposite each other, bend your elbows slightly throughout the whole process, first lower the dumbbells under the body, and then raise them sideways until the dumbbells are level with the shoulders.
Standing dumbbell shrug
This movement mainly exercises the upper trapezius muscle.
Training method:
Stand upright, hold the dumbbells opposite each other with both hands, and complete the shrug.
Dumbbell sit-ups
This movement mainly exercises the overall rectus abdominis.
Training method:
Lie flat on the yoga mat, bend your elbows, hold the dumbbells opposite each other with both hands, place the dumbbells in front of the body, straighten your legs, and complete the sit-ups.
Standing dumbbell lateral bend
This movement mainly exercises the external (internal) oblique muscles of the abdomen.
Training method:
Stand upright naturally, hold one hand behind the head, hold a dumbbell with the opposite hand, and perform side bends, alternating between the two sides.
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