Weighted Crunches

Lie on your back with your feet flat on the floor or on a bench, knees bent at 90 degrees. Keep the weight on your chest, or you can keep your arms straight over your torso. This is your starting position. Now as you exhale, slowly begin to lift your shoulders off the floor. Your shoulders rise from the floor to a height of about 10 centimeters while your lower back remains on the floor. At the top of the movement, contract your abdominal muscles and hold for a short pause. Then inhale and slowly lower yourself back down to the starting position.