Add core muscles to maximize upper body

Engaging your core muscles while training your upper body muscles is an effective and efficient way to get more from your workout. The tendency when doing a move like this is to “puff out” your rib cage as you rotate your arms. Be sure to maintain the natural curve in your lower back and tighten your abdominals. This way, you’ll protect your spine from misalignment and make the exercise more effective.

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1 Hold a stretchy band in front of your waist. Start with your hands a little less than shoulder width apart and turn your palms up. Stand with your feet together, knees slightly bent.

2 With a good grip, move your hands apart, stretching the center of the band. Swivel your arms to the sides as far as you can but keep your elbows at the waist and your abdominals pulled in. Focus on pushing your rib cage backward to prevent overarching your spine. Slowly return to the start position and repeat 12 times. Rest for 20 seconds and repeat for a total of three sets.

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-- Karen Voight