Step by step instructions
Lie faceup with left knee bent, left foot flat on the floor, right leg extended straight, left arm down by side, and right arm extended up in line with shoulder, holding a dumbbell.
Press down through left foot and sit all the way up, keeping right arm extended over shoulder and extending left arm out in front of shoulder (if needed, keep left hand on the floor for assistance sitting up). Slowly roll down through spine to return to starting position. Repeat on opposite side to complete set.