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Dolphin Dive Arm and Ab Exercise

The Ultimate Arm and Ab Exercise You're Not Doing Enough Of

Tired of lifting weights or doing push-ups? Then give the Dolphin Dive a try. It'll tone your shoulders, upper arms, and back, and it will also increase flexibility in your hamstrings — using just your bodyweight.

  • Begin in Quarter Dog with the forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
  • With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering the chin so it's barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
  • Inhale and press back to Quarter Dog. Complete two to three sets of 10 to 15 reps.
Join The Conversation
lhoffmann2785 lhoffmann2785 2 years

going to try dont know if i can do it !

melyshka melyshka 9 years
oh man, i just tried this. it's great...i love my daily pushups, so this is a good addition to shake up the routine.
seido seido 9 years
cool I am going to try this.
anned anned 9 years
I like this-I have been struggling to do this on my hands going from downward dog to cobra...thanks for the tip!!!
iamvictorious iamvictorious 9 years
Whew, let me get my plank right first. Can't wait to try this move though.
Naturalla Naturalla 9 years
I want to try that right now!
aimeeb aimeeb 9 years
Good one...
Beaner Beaner 9 years
This is tough. I like it!
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