Use a step or chair, a mat, and a 2-3kg dumbbell. Do 2 sets of 10 to 12 reps twice a week. To make it easier, perform the move without a weight.
To prevent neck strain, focus on keeping your weight on your shoulders, not on your head.
1. Hold one dumbbell (or something heavy from your kitchen cupboard) with both hands and lie face-up on a mat with your heels resting on a step, bench, or the seat of a chair. Extend your arms behind your head, holding the dumbbell with both hands, and lift your hips until your body forms a line from your ankles to your shoulders; don’t let your back over-arch.
2. Now raise the dumbbell forward until it’s above your chest as you bend your right knee and pull it toward your arms. Squeeze the left side of your glutes hard to keep your hips raised and body straight.
3.Slowly return to the starting position (keep hips raised) and change legs to complete 1 rep.
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