- Start on your knees. If this hurts your knees, fold up a mat or towel and kneel on that for a little cushioning. Your thighs should be parallel.
- Hold a five- to eight-pound dumbbell with both hands in front of your chest.
- Take a breath in, and as you exhale, lean back, squeezing your glutes, and use your abs to keep your spine straight. As you inhale, return your torso back to the starting position.