I like this move because it translates to your everyday life. Whenever you carry your gym bag, a purse, or groceries, you're doing a variation of a farmer's carry. This exercises teaches lateral flexion which means that it will help you from falling over. Be sure to stand up tall and keep your spine, hips, and pelvis in a neutral position, meaning you shouldn't have your bodyweight shifted to one side of your body.
- Start standing with a 10-pound dumbbell in each hand; if this is too heavy or too light, feel free to adjust the weight. Make sure your bodyweight is evenly distributed on each foot, your spine is in a neutral position, and your shoulders are back and open.
- With your arms extended, hold the dumbbells about four inches away from your legs; this will activate your abdominal muscles. Begin to walk forward, maintaining a neutral spine and keeping your shoulders up and open.
Image Source: POPSUGAR Photography / Tamara Pridgett