Lately, I have been really focused on strengthen my back.

Dumbbell row in a static lunge:

Start standing hip distance apart, step forward about three to four feet apart, both knees should be bent and front leg should be in a 90 degree angle, working arm should be opposite of front leg, arm is extended and slightly forward, keep arm close to the body, bend elbow, and return to start, repeat for 2 Sets of 10 REPS

Photo: Personal Trainer, Kevin Glor of Optimum Results

Here is a fun one! Headstand (Salamba Sirsasana )

Benefits:

Helps relieves stress and mild depression

Stimulates pituitary and pineal glands

Strengthens arms, legs, and spine

Strengthens lungs

Improves digestion

Therapeutic for asthma, insomnia, infertility,  and sinusitis

— practicing yoga with Emilia Bunich.

Skater: leaping from side to side, right to left, landing with knee bent, swing arms from side to side, right to left

* Try this exercise for 20 seconds to 1 minute, and repeat

**High intensity, anaerobic activity, builds lower body strength, works on balance

*** To make it harder,  use light dumbbells in each hand or ankle weights

Photo by Cathy Craft

Featured Dutch DeCarvalho and 6 others.

— exercising withEmily Montesino and 22 others.

Pilates back strengthening exercise you can do at home:

Start face-down, arms extended above the head, lift right arm, head and neck, and left leg off of the floor, both hip bones should remain touching the floor, draw you navel towards the spine, repeat with opposite arm and leg.

*Try 2 sets of 5 reps on each side — with Laura Murawski and 2 others

Photo by Cathy Craft

— practicing yoga with Jocelyn Reed, Lauren Bates, Will M. Dillard-Jackson 

Single Leg Squats on (medium) Platform:

Stephanie Watt is practicing a single leg squat on a platform with dumbbells. Both legs are engaged. The supporting leg is working hard for stabilization and balance. The quadricep, gluteus, hamstring muscles are also working hard. The working leg reaches back, foot grazes the floor, then moves forward into a crane pose.

*NOTES-Exercise can be done without dumbbells and a smaller platform.

**Try on your staircase at home

Conditioning for Dancers:

Bosu Balance is one of my favorite exercises to practice!

Dancer, Laura Murawski is working on finding her center of balance in a arabesque and ponche.

Whether your a dancer or not, work on balancing on the Bosu trainer. You can balance on both sides of the Bosu, and stand on it with both feet.

Stability Ball Bridges:

Try practicing bridges on a stability ball, it’s challenging and a great hamstring and Glute exercise! Stephanie Watt is practicing it with her arms down by her sides, but you can make it harder by lifting your arms over head.

Start lying on your back, bend knees, press feet into stability ball, lift hips up to the ceiling, then back down towards the floor without resting. Try 2 sets of 15 Reps — with Stephanie Watt.