1. Start sitting on the floor with your legs off the ground, knees bent at a 90-degree angle, holding a single dumbbell with both hands.
2. Lean back slightly to find your balance on your sitting bones.
3. Twist your torso to one side, bringing the dumbbell down beside you, while still maintaining balance and keeping your legs off the floor.
4. Holding this twist, press the dumbbell upwards over your head into a military press.
5. Lower the dumbbell back beside you, still twisted to the side.
6. Now twist your torso to bring the dumbbell across your body to the opposite side, and perform another military press.
7. Continue this motion, alternating sides with each twist and press. Be mindful of maintaining tightness in your core throughout the exercise to keep your balance and to protect your lower back. The motion should be controlled and deliberate, without using momentum. This exercise targets both the core and shoulders, requiring and developing balance, stability, and strength.
---
