Lie face down, with your arms straightened over your head and holding a weight.
Hold your heels together, squeeze your buttocks, draw in your abdominals and lift your legs and upper body slightly off the floor. Hold the position while bringing the weight from over your head to over your buttocks and back to over your head, using straight arms; (change hands above your buttocks and direction above your head). Lower your legs and upper trunk back on the floor.
Note:
Keep your chin tucked in.
Focus on squeezing your shoulder blades together.
