Lay on your back with hands by your side, knees bent and feet flat on the floor (under the knees)

Place a dumbbell on the hip bone

Press your feet into the floor as you tighten your butt and abs, and lift your hips up to create a straight line from knees to shoulders

Hold the position in good form (tense the core, trying to pull your bell button back toward the spine) for about 20 seconds

Lower yourself back down to the floor