Step 1

Holding a dumbbell with both hands, lie flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat. Engage your abdominal muscles by drawing your belly button in towards your spine and extend both arms to hold the dumbbell directly in front of your chest. This is your starting position.

Step 2

Inhale. Exhale. Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off the floor. Lengthen your spine to sit up tall, pressing the dumbbell up towards the ceiling.

Step 3

Inhale. Slowly lower your torso, shoulder blades and head to the mat to return to the starting position. Repeat for the specified number of repetitions.

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