Lie on your side with your upper body supported on your forearm. Hold a weight on the floor with your other hand in front of you. Bend the knee that is closer to the floor.
Lift your hips so your body forms a straight line, supported by your forearm and foot.
While holding this position, pick up the weight and extend your arm straight up toward the ceiling.
Then bring the weight under your body, then return to lifting it back up toward the ceiling.
Continue alternating between lowering and lifting the weight up.
