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Exercise overview
Training details
ObliquesCoreGlutesHamstrings
Equipment
Dumbbell
Sets × reps
3 × 12
Rest
1 min
How to perform it
Step-by-step instructions
- 01Sit on a stability ball holding one dumbbell in both hands, then walk your feet forward until your upper back and shoulders rest on the ball.
- 02Plant your feet, raise your hips into a level bridge, and hold the dumbbell above your chest with straight arms.
- 03Rotate your rib cage toward one side while the arms remain perpendicular to your torso and the hips stay level.
- 04Return the dumbbell above your chest under control and continue toward the opposite side.
- 05Alternate sides without dropping the hips, rolling through the lower back, or losing foot pressure.
Use this exercise in a plan