The farmer's carry "forces the core stabilizing system on the opposite side of the body to kick into overdrive so that you don't lean over while walking. It also engages the shoulder complex along with the glutes," Dr. Vora explained. He recommends doing this exercise two times a week, and said to start with a weight that is 15 to 20 percent of your bodyweight.
- Start standing with a 10-pound dumbbell in each hand; if this is too heavy or too light, feel free to adjust the weight. Make sure your bodyweight is evenly distributed on each foot, your spine is in a neutral position, and your shoulders are back and open.
- With your arms extended, hold the dumbbells about four inches away from your legs; this will activate your abdominal muscles. Begin to walk forward, maintaining a neutral spine and keeping your shoulders up and open.
- If you're a beginner, start by holding a single dumbbell.
- Complete three passes of 45 seconds.
