- Lie supine, knees bent, arms reaching toward thighs.
- Lift head, shoulders, and upper back off carriage.
- Reach forward while maintaining core engagement.
- Lower slowly back to starting position.
- Sit upright with legs extended, holding dumbbells at shoulder height.
- Brace your core and press one dumbbell overhead without leaning backward.
- Lower the dumbbell slowly, then repeat with the opposite arm.
- Sit upright with legs extended, holding one dumbbell at shoulder height.
- Brace your core and press the dumbbell overhead without leaning sideways.
- Fully extend your arm while keeping your torso stable.
- Lower the dumbbell slowly to your shoulder.
- Sit upright with legs extended, holding dumbbells at shoulder height.
- Brace your core and press both dumbbells overhead.
- Fully extend your arms without leaning your torso backward.
- Lower the dumbbells slowly to shoulder height.
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