Execution How to do it. Initial phase Stand with your feet at hip‑width and maintain an upright, stable posture. Hold a dumbbell in each hand with the elbows flexed to roughly ninety degrees, keeping the weights close to the torso without lifting the shoulders. Engage the abdominal muscles to stabilize the spine and keep the…

Execution How to do it. Initial phase Hold the bear position with the arms extended and the hands placed shoulder‑width on the ground. Keep the knees bent to ninety degrees, positioned hip‑width under the hips and lifted slightly above the floor while the core remains fully engaged to stabilize the trunk. Movement Keeping the initial…