Select the appropriate weight of the dumbbell. Stand straight up and hold the dumbbell at the base with both hands. Place your feet at shoulder width apart and put your toes facing slightly out. Contract your pelvic floor and core while keeping your chest up.
Bend the knees and move your butt back, lowering your legs until your thighs are parallel to the floor while you inhale. During the descent, move the dumbbell next to your left knee. In a fast movement, stand up and raise the dumbbell towards your right side until it is just above your head. Exhale during the movement. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions, then switch sides and repeat the exercise.TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward.