Dolphin Dive Arm and Ab Exercise

No Equipment Necessary: Dolphin Dive

Want to increase your upper body strength but are bored of lifting weights or doing push-ups? Then give the Dolphin Dive a try. It'll tone your shoulders, upper arms and back, and it will also increase flexibility in your hamstrings and lower back — all using just your body weight.

  • Begin in Quarter Dog. Press your hips and shoulders back toward your feet, lengthening through your spine. If you can, try to press your heels down toward the ground to stretch through your calves and hamstrings. Tilt your tailbone up slightly to feel a stretch in your lower back.
  • Take a deep breath in and as you exhale, dive forward, coming into Dolphin Plank position. Make sure your hips are in line with your shoulders, so your body is parallel with the ground.
  • Inhale back to the start position. Repeat 15 to 20 times.