- 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.
- Lay flat on the ground with a dumbbell. Point the soles of your shoes at the ceiling as well as the dumbbell.
- Reach for your feet with the dumbbell before bringing your spine back to the floor.
- Take a half kneeling position. Start with the dumbbell by your knee on the side of the kneeling leg.
- Rotate at the upper spine, holding the dumbbell away from your body with nearly extended elbows.
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