Step 1

Holding a dumbbell with both hands, lie on your back on a yoga mat with your arms extended above your head. Engage your abdominal muscles by drawing your belly button in towards your spine and elevate your legs off the mat slightly. This is your starting position.

Step 2

Inhale. Bend your knees and using your abdominals, draw them in towards your chest, ensuring that your feet stay together. At the same time, bring the dumbbell forward towards your feet, slowly lifting your head, shoulder blades and torso off the mat.

Step 3

Exhale. Slowly lower your arms and extend your legs to return to the starting position, but without lowering your feet to the floor. Repeat for the specified number of repetitions.

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