HOW: Begin laying on your back with a dumbbell in one hand. Press the dumbbell overhead by straightening your elbow and then lift your shoulders and head as well as your feet up off the floor with your legs straight while performing a flutter kick type motion with your legs. Perform for the prescribed time.
FEEL: You will feel your core and abdominal muscles working to perform the flutter kick position as well as your shoulder muscles working to keep the weight overhead.
COMPENSATION: Do not allow your back to arch as you perform this exercise.