Things You'll Need:
- Lightweight dumbell
- Exercise ball or bench
- Comfortable exercise clothing
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Step 1
Lie face up on the ball, with the head and shoulders supported , weight resting over chest.
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Step 2
Keep the glutes contracted to lift the body into a bridge position, making a straight lines from knees to head.
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Step 3
Take the weight straight up over your chest, with arms slightly bent. You can hold a soup can or a dumbell on both sides of yoru body while doing the exercise.
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Step 4
Keeping the body tight and stable, slowly lower the weight behind you, feeling your lower back stretch, as well as your stomach. Keep the elbows slightly bent.
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Step 5
Lower the weight as far as your flexibility allows, trying not to lower the weight below your head.
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Step 6
Contract the back muscles to pull the weight back over your chest. Complete 1-3 sets of 10-16 reps.









