1. Start by lying flat on your back on a mat, holding a weighted pad with both hands above your head. The weighted pad should not be heavy to a point where it compromises your form but should add a slight challenge to the exercise.
2. Simultaneously lift your legs and upper body off the floor, bending at the hips to form a "V" shape with your body. As you come up, pass the weighted pad from your hands to between your feet.
3. Carefully lower your legs and upper body back to the floor, now with the pad held securely between your feet.
4. Again, lift your legs and upper body into the "V" position, this time passing the pad back to your hands.
5. Continue this motion of passing the weighted pad between your hands and feet for each repetition.
6. Focus on executing the movement with control, keeping your core engaged throughout the whole exercise.
7. Perform the required number of reps and sets based on your fitness level and goals.
Remember to breathe evenly throughout the exercise and to not use momentum to swing the legs and upper body up and down. The motion should be smooth and controlled.
---
