Lie on your back with your feet flat on the floor at roughly shoulder width apart. Your knees should be bent at approximately 45 degrees. Then place the dumbbell gently across your hips and keep your hands on top of the weight to secure it.

Start by pushing through your heels, squeezing your glutes and core to raise your hips upwards. Lift until your body makes a straight line from the knees through to the hips and shoulders or to a point that's comfortable for you. Hold briefly, then slowly lower the hips back to the floor. Repeat for the desired amount of repetitions.

Avoid raising the hips too far where you hyperextend your lower back.