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Three or four times a week, perform 1 set of each exercise back to back, moving at a moderate pace and focusing on form. Bend knees, shift hips back, and lower torso until it's parallel to the ground. Hold the dumbbells at your centerline. Shift weight into right hand as you rotate onto the sides of your feet.

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Slowly lower the weights back down to center. Grab a pair of dumbbells sexy female arms to 10 pounds and stand with feet hip-width apart. Keeping hips level, lift your left arm straight out from your shoulder.

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Make sure to keep glutes and core engaged the entire time. License type: Make sure back is flat and shoulders are square. Once you've done a side plank on both sides, perform a pushup.

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