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Master the Turkish getup with these 4 easy steps

Trainer Gerren Liles takes you through the floor portion of this oblique-crushing exercise.

This part of the movement will really engage your core and shoulders as you rise off the ground with a dumbbell overhead.

Gerren Liles, Master Instructor at Equinox Fitness Fitness Clubs, breaks down the often-illusive bottom half of the exercise into four simple steps.

Step 1: Grab a dumbbell, and while lying on your back, reach it to the ceiling. If you're holding the dumbbell in your right hand, bend your right knee, and if you're holding the dumbbell in your left hand, bend your left knee, and make sure your foot is flat against the floor.

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From this point on, always keep your eyes on the weight.

Step 2: Drive your flat foot into the ground and engage your abs as you drive the dumbbell up.

You torso will tilt towards the opposite arm, so you will shift some weight onto that forearm as you bend at the elbow. Finally, push that forearm away from the ground so only that palm is pressing against the floor.

At this point you will have one arm extended with your palm on the floor, propping your torso up. The arm with the weight is extended directly overhead.

Step 3: Push your heel into the ground again, this time lifting your hip off the ground. The weight should be directed towards the ceiling.

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Step 4: Reverse the movements.

Lower your pelvis back down, carefully rest your forearm to the ground, then engage your abs while you go back to laying flat on the floor.

Repeat these steps, doing 10 reps on your right side then 10 reps on your left side. Make sure that no matter how your body angle changes, the dumbbell is always facing the ceiling.

So how do you combine this with the top half from part one?

Do steps 1 through 3 in this video, and once your pelvis is in the air, sweep your extended leg underneath you and rest your knee behind you with your lower leg tilted in at a 45-degree angle. You will be at the bottom of what you learned in part one, and you can follow the instructions of that video from there.

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