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If you don’t have much time to exercise, you’ll want to do an exercise that links the legs, hips, glutes, shoulders, back, and abs together like this standing lift exercise does, says Pete McCall, an exercise physiologist for ACE Fitness.
To do it: Stand with your feet hip-width apart and pressed firmly into the floor and hold a medicine ball (or other similar weighted object). Brace your abs in tight (as if preparing for someone to punch your stomach) and use your lower body to start the movement by bending your knees, sitting back into your hips, and reaching the ball down across the outside of your left leg. Stand up, swinging your arms across your body and up to the right while pressing your hips forward. Do 10-12 reps going from left hip to right shoulder, and then repeat on the other side.
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