1. Starting Position:
- Lie on your back on an exercise mat or a flat surface.
- Hold a kettlebell with both hands, arms extended above your chest. Your arms should be straight but not locked.
2. Body Positioning:
- Keep your legs straight with your feet flat on the ground.
- Engage your core muscles to stabilize your spine throughout the movement.
3. Movement:
- While keeping your arms straight, rotate your upper body to the right side, bringing the kettlebell down toward your right hip.
- Ensure your shoulder and hips rotate together as one unit; do not let your legs move or lift off the ground.
4. Return to Starting Position:
- Engage your core and rotate back to the center position, returning the kettlebell to the starting position above your chest.
- Keep your movements controlled and avoid using momentum.
5. Repetition:
- Perform the same rotation to the left side, bringing the kettlebell down toward your left hip.
- Alternate sides for the desired number of repetitions, typically 10-15 reps per side.
6. Breathing:
- Exhale as you rotate and bring the kettlebell down.
- Inhale as you return to the starting position.
7. Tips:
- Start with a light weight to ensure proper form.
- Focus on slow, controlled movements to maximize the effectiveness of the exercise and reduce the risk of injury.
