Day 57: Back extension with weights

Here's a new exercise for all of you folks out there who have brought a set of dumbbells into the office. Everyone else - you're not off the hook. Grab a work bag or even a heavy stapler - just something that weighs a couple of pounds.
Step 1: Stand up, next to your desk. Feet should be hip-width apart, knees slightly bent.
Step 2: Hold your dumbbell or other weight in your right hand, in front of your right thigh.
Step 3: Keeping your back straight, begin to bend so that your torso is parallel to the floor. Keep your head up, looking to the front.
Step 4: Slowly lower the weight so it is close to but not touching the floor.
Step 5: As you lower the weight, lower your head slightly but not all the way down, and raise your right leg so that it too is parallel to the floor. Hold on to your desk with your left hand if you feel you might lose your balance. Remember to keep your back straight and left knee slightly bent.
Step 6: Hold this position for two seconds.
Step 7: Return to starting position.
Repeat this exercise for 30 seconds, raising the right leg each time. Then switch the weight to your left hand, and repeat the exercise for 30 seconds raising the left leg.

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