1. Starting Position:
- Lie flat on your back on the floor or an exercise mat.
- Hold a dumbbell in your right hand.
- Extend your right arm straight up towards the ceiling.
- Your left arm should be extended out to the side, parallel to the floor.
- Extend both legs straight out, slightly off the ground. Your body should create a starfish shape.
2. Positioning:
- Ensure your core is engaged throughout the exercise.
- Your neck should be neutral; look straight up towards the ceiling.
3. Movement:
- As you exhale, bring your right arm (holding the dumbbell) and your left leg together towards the center of your body, performing a crunch.
- Your shoulder should lift off the ground while keeping your lower back pressed down.
- Aim to touch the dumbbell towards the knee of your left leg.
4. Return to Starting Position:
- Inhale as you slowly lower your arm and leg back to the starting starfish position.
- Maintain control throughout the movement, avoiding any jerky motions.
5. Repetitions:
- Perform 10-15 repetitions on one side.
- Switch the dumbbell to your left hand and repeat the exercise for the same number of repetitions.
6. Tips:
- Keep your movements slow and controlled to maximize engagement of your core muscles.
- Adjust the weight of the dumbbell if necessary; the goal is to maintain good form throughout.
- If you find it challenging, you can perform the exercise without the dumbbell to focus on mastering the movement.
