00:04the upside-down pendulum is a great exercise for your core stand with your
00:09feet wider than hip-width apart and your knees slightly bent hold a 3 to 5 pound
00:15dumbbell between both hands and extend your arms towards the ceiling with your
00:19head between your arms and to the left as far as possible keeping your hips and
00:23shoulders square at the last moment rotate towards the floor then rotate
00:28back to forward-facing position and return your arms overhead repeat on the
00:33other side moving smoothly just like a pendulum this exercise works your abs
00:39from every angle it's especially good for targeting your obliques do this move
00:44slowly avoid letting momentum pull your arms down as you move to make it harder
00:50add an overhead press each time your arms come back to the center bend your elbows
00:55to lower the weight directly in front of your chest then straighten and extend
00:58your arms back overhead the overhead press adds toning for your arms and shoulders
01:03to the move which otherwise is all about the core
