Take a stability ball and two dumbbells.

Position yourself on the stability ball such that your spine is resting on the stability ball holding the two dumbbells in both the hands.

Try to balance yourself with the help of your legs.

Start the exercise by placing the dumbbell holder hands at the shoulder level. Inhale while performing this step

Now raise them straight towards the ceiling. Exhale while performing this step.

Make sure that the hands are placed exactly above the elbows during the raising step.

Now return to the start position and repeat the above steps.

Repeat all the above steps for number of times till you don’t get exhausted.

• Lie down on a raised platform with your knees bend as shown in the figure.
• Hold two dumbbells in your hand with your hands keeping erect towards the ceiling.

• Lower the hands slightly as shown.

• Again lower the hands and bring them till your chest.
• While doing the above two steps inhale.
• Again slowly come back to the start position.
• While coming to the start position exhale.

Be sure that your spinal cord is in neutral position and don’t lift your head off the platform while performing the exercise.