STARTING POSITION:
Select the appropriate weight of the dumbbells. Find a wall to do the exercise. Put a fitball between your low back and the wall. Rest your body on the fitball. Spread your feet at shoulder width apart and put your toes slightly out. Grab the dumbbells and hold them on each side of the hips. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Bend the knees and move your butt back, lowering your legs until your thighs are parallel to the floor while you inhale. In a fast movement, return to the starting position pressing mainly from your heels while you exhale.
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.