It works your shoulders, which are the muscles in your upper arms and around your shoulder blades. This helps build bigger and stronger shoulders.

This exercise also uses your core muscles. These are the muscles in your stomach and back that help keep you stable and balanced. Strong core muscles are important for overall fitness and help prevent injuries.

Your hip flexors, the muscles in your hips and upper legs, are also used. This adds to the workout's overall effect and improves your flexibility.

The 'in and out' leg raise adds extra difficulty and works your leg muscles too, making it a more complete workout.

Because it uses many muscle groups at once (a compound exercise), it's very efficient for building strength and improving your body's coordination and balance.

It's good for both strength training (getting stronger) and functional fitness (improving your everyday movements).

This exercise is suitable for people who want stronger shoulders and a more toned midsection (stomach area).

Better Core Strength: Lifting your legs while pressing the weights helps strengthen your stomach and back muscles, improving your balance.

Improved Coordination: Doing arm and leg movements together makes you better at controlling your body.

Works for Everyone: You can change the weight and how high you lift your legs to make it easier or harder, so it's good for all fitness levels.

Helpful in Daily Life: The movements in this exercise are like things you do every day, so it helps you be stronger in your daily activities.

Legs up: Stretch your legs out straight in front of you, a little bit off the ground.

Press up: Push the dumbbells straight up over your head. Your arms should be fully straight, but your elbows should be slightly in front of you.

Slowly lower: Bring the dumbbells back down to your shoulders, nice and slow.

Legs in, legs out: As you lower the dumbbells, pull your knees towards your chest. Then, straighten your legs back out.

Repeat: Do this whole movement as many times as you planned, making sure you do it correctly.

Important tip: Keep your stomach muscles tight the whole time. This helps you stay balanced and keeps your back safe.

Here are some similar exercises you can try to mix things up:

Dumbbell Seated Military Hold with Alternate Leg Raise: Hold the dumbbells like you're doing a military press, but don't actually press them up. Instead, lift one leg at a time. This helps build arm strength and core stability without the up and down movement of a full press.

Dumbbell Military Press with Russian Twist and Legs Off the Floor: Do a military press while twisting your body from side to side. Keep your legs off the floor for extra core work. This adds a twisting motion to work your sides (obliques) along with your arms.

Dumbbell Alternate V-Ups: Lie on your back and hold a dumbbell. Lift your legs and upper body at the same time, bringing them towards each other in a V-shape. This mainly works your core, but also uses your arms to hold the weight.

All these exercises are good for building stronger arms and a stronger core. They're also great for improving balance and coordination.

Try them out and see which ones you like best!

Seated Dumbbell Military Press Hold with Alternating Leg Raises: This exercise keeps your arms up in the military press position while you lift one leg at a time. It's great for shoulder strength and building a strong core because it challenges your balance.

Dumbbell Military Press with Russian Twists: This combines the shoulder press with a twisting motion. You'll work your shoulders and your core muscles, especially the ones on the sides of your waist. This is a good choice if you want to strengthen your core and shoulders at the same time.

Dumbbell Alternate V-Ups: This exercise focuses on your core muscles. You'll lift your legs and upper body towards each other, like a 'V'. This helps build a strong core and also needs you to keep your shoulders steady, giving them a workout too. It's good for improving coordination and balance.

These are just a few ideas; each one offers different benefits. Try them out to find what you enjoy and what works best for you to reach your fitness goals. Remember to listen to your body and stop if you feel any pain.

Lower the dumbbells slowly and carefully. Don't just drop them; this could cause injury.

Move your legs in and out smoothly. Control the movement to help your stomach muscles work better.

Always warm up your muscles before you start. This helps prevent injuries.

Choose weights that are challenging but allow you to maintain good form throughout the exercise. Avoid using weights that are too heavy and compromise your form.

Maintain a controlled breathing pattern throughout the exercise. Inhale as you lower the dumbbells and exhale as you lift them.

Focus on proper posture. Sit upright with your shoulders back and your core engaged. Avoid slouching or leaning forward.

If you're new to this exercise, start with lighter weights and fewer repetitions. Gradually increase the weight and repetitions as you get stronger.

It works your shoulders (upper body strength) and your core (middle body muscles) at the same time.

Sitting down helps you focus on your shoulders and keeps your back straight.

Holding dumbbells in each hand, lift them straight up over your shoulders.

Lower the dumbbells slowly back down.

As you press the dumbbells up, also lift your legs a little off the floor.

Slowly lower your legs as you lower the dumbbells.

This adds a core workout to the shoulder workout.

Doing this exercise makes your shoulders and core stronger.

It also helps improve your balance and coordination.

Start slowly and use light weights to learn the correct way to do it.

As you get stronger, you can use heavier weights and do more repetitions.

Remember to keep your back straight and your core tight throughout the exercise.

If you are new to this exercise, it's a good idea to ask a trainer to show you how to do it properly.