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I love to be creative with exercise (or, overcomplicated, as some of my clients and readers suggest) and adding a balance challenge is one of my favorite ways to spice up workouts and add intensity. This reverse fly on one leg is a good example of this and an exercise I'm absurdly fond of.
The reverse fly is perfect for working the upper back and rear delts, and propping one foot on a step behind you forces your core and stability muscles to work even harder, getting the entire body involved in the exercise. You can add even more of a challenge by lifting that back leg up instead of resting it on a step.
Do it right: Stand 2 or so feet in front of a step or platform and prop one foot on it, bending forward (back straight, abs in) with weights hanging down. Squeeze the shoulder blades to lift the arms up to the shoulder level, elbows slightly bent. Lower and repeat for 1-3 sets of 8-16 reps, switching legs for each set.
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I never learned to cook growing up, so the first time I was on my own, I called my mother to ask her how to make biscuits. After lamenting her
failure as a mother for not teaching her southern daughter something so fundamental, her instructions were to take a handful of this and a dash of that, then pour in some buttermilk and stir it until "it looks right."
Those vague directions (that turned my first effort into very effective paperweights) are very much like |
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