3. Hip extension with reverse fly
Functionality: This exercise improves your balance and coordination as well as strengthens your upper, mid and lower back, shoulders, glutes and legs.
Exercise: Stand tall, holding a 5-pound dumbbell in each hand. Extend your right leg back, and place your toe on the floor, keeping your right leg straight. Lean forward slightly at the hips. Lift your right leg behind you as you bring your chest toward the floor and lift your arms straight out, forming a T at your shoulders, squeezing your shoulder blades together and keeping your head in line with your neck. Return to the start position. Repeat 10 to 15 times for each leg. As you get stronger, increase dumbbell weight, and strap 2- to 5-pound weights on your ankles.