Men's Health
Ebenezer Samuel
Jay T. Maryniak
Battle
Bend
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C.S.C.S.
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Battle that by actively squeezing your core and glutes as hard as you can.” Lie on your back holding medium-weight dumbbells directly over your shoulders, arms straight, feet near your butt. Bend at your elbows and shoulders, lowering the dumbbells until your elbows touch the floor; pause, then straighten your arms. Eb says: “Protect your lower back by continually refocusing on your abs, contracting them hard once you’ve lowered into the reverse lunge, and again right before you press overhead.” Lie on your back, arms straight, holding dumbbells above your shoulders. That’s what makes the hollow body worthwhile—and makes your abs cry after 40 seconds.” Stand holding a medium-weight dumbbell at your chest, feet shoulder width apart, shoulder blades squeezed, core tight.
As said here by https://www.menshealth.com/fitness/a32268837/total-body-muscle-dumbbell-workout/