Things You'll Need:
- A set of 2 5-pound hand weights or one 10-pound weight
- A bed, workout bench or other surface to lie on that is raised at least a foot off the floor
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Step 1
Lie down on your back on either a bed or a flat raised workout bench. Position yourself so that the top of your head is even with the edge and bring your knees up until you can place your feet flat on the surface of the bed or the bench. Using either the 2 5-pound weights or the single 10-pound weight, raise them straight toward the ceiling, but don't lock your arms at the elbows. If you are using the 5-pound weights, hold one in each hand with your palms facing each other. If you are using the 10-pound weight, grips the ends with both hands, again with your palms facing each other. Hold the weight(s) in that position while you take several long slow deep breaths.
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Step 2
Pay attention to how you are breathing, and then slowly bring the weights down behind your head over the edge of the bed or the bench as you exhale. Hold this position for a count of 8, then slowly lift weight(s) back up to the starting position, inhaling as you do so. Hold your arms straight up as you start to exhale again, then repeat the movement.
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Step 3
As you inhale and lower the weights, you can feel the muscles in your abs being stretched. The secret is to empty your lungs of air in order to hold that tight position as long as you can. Keeping your knees up helps to ease the pressure on the lower back muscles and transfers all the energy to your abs and arms. Repeat the movement 12 times, doing a set of three in all.
