Once you can comfortably do this, then replace this exercise with the final stage.

1) Final stage – The Kettle bell swing –

Start with 3 sets of 10 reps with the weight that allows you to do 20 perfect repetions but not more than 30 i.e. start with say 5-10 kgs for women and 10-20 kgs for men and grow the weight as necessary and increase reps and weight till you can do one continuous set of 75 swings or in multiple smaller sets with 60 seconds rest in between till you can do 75 continuous swings. (Senior Citizens please use less weight as convenient)

Execution: – Place the Kettle bell between your feet in line with insteps as in the first stage dead lift exercise. Pick the kettle bell Two-handed up off the floor, start a small swings by first “sitting back” a little with the hips and then popping forward to swing the kettle up to about shoulder height as you straighten up. Imagine pinching a coin between your buttocks as tight as you can, as you forcefully pop your hips forward. Make the movement larger while maintaining your balance. On the down swing, let the kettle swing between your thighs till it is tucked up right under and behind the buttocks, with your knees slightly bent but always with head up and eyes looking front and with the back straight. Then repeat the swings. You do not touch the kettle to the ground during this exercise.

2) Myotatic crunch for Abs:

Execution: -The myotatic crunch (An improvement on the usual floor crunch – this exercise leverages the fully stretched position and the resultant myotatic or stretch reflex for a stronger contractions. Lie down face up with your back on a BOSU ball or a Swiss ball, with your knees are bent with feet flat on the floor and your bottom close to the floor (no more than 6 in off the ground). Then follow these steps:

1. Start with arms stretched overhead as high as possible palms overlapped as if diving, and behind or next your ears for the entire exercise.
2. Lower under control while attempting to extend your hands further away from the ball.
3. Pause at the bottom for 2 secs, aiming for maximum
4. Rise under control and pause in the upper fully contracted position for 2 secs. The arms should still be next to your ears and not go beyond the perpendicular to the ground.
5. Repeat for a total of 10 reps. Once you can do 10 easily, and want to do more, then you may add weights to your hands. For women weights are not recommended, as you don’t want square oblique’s.

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