- Start in a kneeling position with your hands planted on the ground.
- Place a weight plate on your back or have a friend do it for you.
- Pick your knees up off the ground. Hold in this position with a flat back.
- Lay flat on the ground with your arms extended over head holding a weight plate.
- Pick your upper back and your legs off the ground. Your body should be in a banana shape.
- Start by lying flat on your back with your feet flat on the floor and your knees bent.
- Hold a dumbbell over your clavicle.
- Engage your core muscles and lift your torso off the floor until your shoulders are a few inches off the ground.
- Lower yourself back down to the starting position, but avoid resting completely on the floor between reps.
- Start in a plank position. Hold one dumbbell.
- Raise the dumbbell straight out in front of you (I), at a 45 degree angle (Y), out to the side (T), and then bend at the elbow while raising (W).
- Going through IYTW counts as one rep.
- Make sure to keep your hips stable. If you're unable to, try performing this exercise from the knees.
