- Lay flat on the ground with your head by the anchor point of the band, which should be 6 to 12 inches above your head
- Place the band around your midfoot and extend at the knees and hip.
- Laying on the floor with one knee bent with the foot firmly on the floor and one leg extended, rest the kettlebell on your pelvis.
- Pushing through the bent leg and keeping the core muscles engaged, raise your pelvis and the extended leg off the floor until your stomach, pelvis and thighs make a straight line.
- Slowly lower to the ground to the starting position and repeat.
- Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than your shoulders and the heels slightly raised on a surface.
- Sink down into the squat, keeping your elbows inside the track of your knees.
- Push through your heels while keeping your chest up and return to the starting position.
- Sitting on the floor with one knee bent with the foot firmly on the floor and one leg extended, lean your back against the bench.
- Resting the kettlebell on your pelvis, raise your pelvis until your stomach, pelvis and thighs are in line.
- Slowly lower until you are in the starting position and repeat.
