How To Perform Weighted Abdominal Hip Thrust

1. Lie down on a bench or on the floor with your back.
2. With your arms fixed to prevent upper body movement, press down with your core muscle to keep your lower back from arching.
3. Hold the dumbbells with both legs and lift both legs up to be perpendicular to the ground.
4. While feeling the stimulation in your lower abs, lift your pelvis upward.
5. Maintain the position for 1-2 seconds before returning to the starting position.

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