This exercise targets: abdominal muscles, chest, shoulders and triceps
For this exercise, you will need: two dumbbells and an exercise mat
Lie down on an exercise mat with dumbbells in both hands, forming a 90 degree angle in your elbows. Stretch your legs out and cross them for more support -- or secure them in a different way, for example with a partner holding them.
While curling up your torso and tightening your abdominals and glutes, perform a press with your arms in an overhead position. At this point your torso is forming a 90 degree angle with your legs.
Slowly return to the starting position and repeat.
Tips:
Exhale during the effort or lifting phase and inhale during the lowering phase.
Start with light weights.
A recommended variation for this exercise is using a barbell instead of dumbbells.
Do not use jerking motions at any time, as you might hurt your back.
Advanced: you can use a decline bench.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: two dumbbells and an exercise mat
Lie down on an exercise mat with dumbbells in both hands, forming a 90 degree angle in your elbows. Stretch your legs out and cross them for more support -- or secure them in a different way, for example with a partner holding them.
While curling up your torso and tightening your abdominals and glutes, perform a press with your arms in an overhead position. At this point your torso is forming a 90 degree angle with your legs.
Slowly return to the starting position and repeat.
Tips:
Exhale during the effort or lifting phase and inhale during the lowering phase.
Start with light weights.
A recommended variation for this exercise is using a barbell instead of dumbbells.
Do not use jerking motions at any time, as you might hurt your back.
Advanced: you can use a decline bench.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions