1. Starting Position:
- Begin in a high plank position with your hands gripping the dumbbells placed shoulder-width apart on the floor.
- Your body should form a straight line from your head to your heels. Engage your core to maintain stability.
- Your feet can be hip-width apart for better balance.
2. Rowing Motion:
- Shift your weight slightly to the left. Lift the right dumbbell off the ground while keeping your elbow close to your body. Pull the dumbbell towards your ribcage.
- Ensure that your hips remain stable and do not rotate; this is crucial for maintaining balance.
3. Return to Start:
- Lower the right dumbbell back to the ground and return your weight to the center.
4. Alternate Sides:
- Shift your weight to the right and repeat the movement with your left arm. Lift the left dumbbell towards your ribcage while keeping your body steady.
5. Walking Aspect:
- Once you have completed the rows, you can add a walking component. Move one hand and then the other, taking small steps forward while maintaining the plank position.
- Keep your movements controlled and engage your core throughout to stabilize your body.
6. Repetitions:
- Perform 8-12 repetitions per side for 2-3 sets. Focus on form rather than speed.
7. Cool Down:
- After completing your sets, take a moment to stretch your arms, shoulders, and back to prevent stiffness.
Tips for Beginners:
- If the movement feels too challenging, you can start with lighter weights or even perform the exercise without dumbbells.
- Ensure to breathe steadily throughout the exercise, exhaling as you row the dumbbell.
- If at any point you feel discomfort in your lower back, check your form and consider lowering the weight.
