Clam Dig with Rotation
You'll need a 5- to 8-pound dumbbell. This works your shoulders, butt, and thighs. Do 15 reps on each side.
-The Clam Dig with Rotation: You'll need a 5- or 8-pound weight. Lie on your right side with your head cradled in your right palm. Bend your knees in front of you 45 degrees. Hold the dumbbell in your left hand and keep your left elbow on your left side. Lift both your left leg and your left arm up to the ceiling about 90 degrees, keeping your hips stacked without rocking backwards and your elbow pressed into your side. Hold at the top for 2 seconds before returning to start. Repeat for 1 minute then switch sides. The clam dig with rotation targets your shoulders, thighs, and obliques, which are the abdominal muscles that run down your side. Be sure that your elbow stays pressed into your side and that the dumbbell travels from your bellybutton to the ceiling and down again, and remember to always keep your hips leveled. Do not rock back and forth.