Weighted Dumbbell Lying Flat Hip Raise

Instructions

1. Lie flat on your back, holding a dumbbell vertically between your feet or on your shins, with arms at your sides.
2. Keeping legs straight, raise them to 90 degrees and then curl the hips off the floor.
3. Lift the hips as high as comfortable, pressing the dumbbell toward the ceiling.
4. Lower the hips and legs back to the floor with control.
5. Repeat for the prescribed reps, maintaining a secure grip on the dumbbell with your feet.