Lie flat on your back with legs extended and a dumbbell held with both hands overhead, arms straight and close to the floor. Engage your core by drawing your belly button toward your spine.

1. Exhale and lift your head, shoulders, and torso while bringing the dumbbell toward your feet.
2. Simultaneously bend your knees and draw your legs toward your chest to meet the dumbbell.
3. Pause briefly at the top, squeezing your abs.
4. Inhale and slowly lower your torso and legs back to the starting position without touching the floor.
5. Maintain control to keep tension in your core throughout.