- Place a dumbbell in between your feet
- Lie on your back with no tension in your neck
- Raise your legs, bending at the knees, until your thighs are at a 90-degree angle to the floor and your chins are parallel to the floor
Using your lower abs and with control, lift your hips off the floor and towards you chest. Hold for one second.
With control, slowly lower your hips back to the starting position.