For a gorgeously flexible spine, the yoga pose Camel has got your back (pun intended!). But it also stretches the muscles in the front of your hips, belly, chest, and shoulders, so it's perfect for runners and desk dwellers. To turn it into a challenging strength-training move that tones the quads and abs, grab a six- to 10-pound dumbbell.
- Stand on your knees with your toes tucked, thighs should be parallel. If you feel pain, fold up your mat or kneel on a folded towel for added cushioning.
- Hold a dumbbell comfortably with both hands in front of your chest.
- Take a breath in and, as you exhale, use your quad muscles to slowly lower your torso behind you. Don't arch your back as in Camel Pose, but instead keep your torso in one straight line. As you inhale, return your torso back to the starting position.
- Complete three sets of 15 reps.