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.
In a fast movement, stand up pressing mainly from your heels and raise the dumbbell until it is just above your head. Exhale during the movement. Return to the starting position in a smooth movement while you inhale.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.