To avoid injuries, you’ve got to tighten up

Add this challenging move to your routine to tighten and shape your arms, abs, legs and buttocks. Use one arm at a time so your stronger side cannot compensate for your weaker side. Both arms will develop balanced strength, which is important for preventing injuries.

1 Lie face up on a stability ball with your head, shoulders and upper torso resting on the ball, feet on the floor, hip-width apart, knees bent, abs tight. Lift your hips until your torso is parallel to the floor. Hold a dumbbell in your right hand and extend your arm upward. Keep your elbow directly above your shoulder.

2 Bend your elbow and lower the dumbbell just above your ear. Pause for a moment, making sure your elbow does not flare out to the side. Squeeze the back of your upper arm to fully extend your arm again. Repeat 12 to 15 times, then switch arms.

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Karen Voight can be reached at kvoightla@aol.com.