3. Using dumbbells to train abdominal muscles: Advanced exercises

　　1. Gravity lifting

　　a. Lie on your back on a mat with your palms facing down and your hands flat on either side of your body. Extend your legs and hold a dumbbell between your feet.

　　b. Raise both legs upwards, lifting your hips off the mat. At the highest point, swing your legs to one side of your body. Then slowly return to the starting position, raise them again, and swing them to the other side.

　　2. Heavy chopping

　　a) Hold a dumbbell in both hands, with your feet shoulder-width apart.

　　b. Lower the dumbbell down to the outside of your thigh, keeping your back straight throughout the movement.

　　c. Rotate your body, bringing the dumbbells up to the opposite shoulder. Alternate sides.