1. Starting Position:
- Begin in a kneeling position on the floor.
- Place your right knee on the ground and position your left foot flat on the floor in front of you, creating a 90-degree angle with your left knee.
2. Holding the Dumbbells:
- Hold a dumbbell in each hand.
- Bring the dumbbells close to your chest, elbows bent and pointing down. This is your starting position.
3. Twist Down:
- While maintaining the position of your legs, engage your core and slowly twist your torso to the right, lowering the dumbbells toward the floor outside of your right knee.
- Keep your back straight and avoid rounding your shoulders.
4. Upward Movement:
- Reverse the motion by twisting your torso back to the center, bringing the dumbbells back to your chest.
5. Raise:
- From the center position, extend your arms straight up overhead while maintaining your kneeling stance.
- Ensure your core stays tight, and avoid arching your back.
6. Return to Start:
- Lower the dumbbells back to the starting position at chest height.
- Repeat the twisting movement to the left side, mirroring the steps for the right.
7. Repetitions:
- Perform 8-12 repetitions on each side for 2-3 sets, resting for 30-60 seconds between sets.
Tips:
- Maintain a slow and controlled motion throughout the exercise.
- Focus on keeping your core engaged to enhance stability and control.
- If you find holding both dumbbells too challenging, start with one dumbbell or without weights.
