Holding a lunge tones the leg, while the scarecrow motion works small muscles that support the shoulder joint, which are known collectively as the rotator cuff.
- Step your left leg back into a deep lunge, making 90-degree angles with both knees.
- Raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees making a loose fist with your hands.
- Hold the lunge while as you rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This complete one rep.
- Do 15 reps, then lunge with your left leg back for 15 more reps to complete a set.
