Videos
Instructions
Proper Position
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a dumbbell with both hands, arms extended above your chest or slightly overhead.
- Engage your core and keep your lower back in contact with the mat at the starting position.
Movement
- Contract your abs to lift your upper body into a seated position.
- As you rise, keep your arms extended and stabilize the dumbbell above your head or in front of you.
- Slowly lower yourself back down, controlling the movement until your back touches the mat again.
- Repeat the movement for the desired number of repetitions.
Breathing
- Inhale as you lower yourself back down to the mat.
- Exhale as you lift yourself into the sit-up position.
Tips
- Maintain controlled posture to avoid straining your lower back.
- If the exercise is too challenging, use a lighter dumbbell or perform it without a dumbbell to start.
- Focus on engaging your core and avoid pulling yourself up with your arms.
- Keep a steady pace and avoid jerky movements to maximize the exercise’s effectiveness.
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