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| Lie with your knees up and the bells to your side making a cross with your body. Bridge your hips off the floor. |
Curl the weights up. This is harder than it looks so don't use huge weights and make sure the arms stay outstretched. Pulling the elbows towards feels better at first, by as the weights go up your shoulder will feel it in a bad way. Don't do that. |
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| Chest press the weights up. | Drop out of the bridge. |
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| Do an abdominal crunch with the arms locked | Go back to the bridge, drop the weights | Lower the weights. Repeat |