Movement · Strong Bones
Postural Dumbbell Farmer's Walk
The Work · Move 6 of 15
Starting position
Hold a light-to-medium dumbbell in each hand at your sides, shoulders pulled down and back.
Time-based (~1–2 min)
Breath — Slow, relaxed breathing
How to do it
Take slow, deliberate steps forward in a straight line, core braced so the weights don’t pull you out of alignment. Progress the weight as you get stronger.
Keep in mind
Step down firmly onto your heels to send a safe, bone-stimulating vibration up through the legs.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →