How to do it
Exhale fully as you crunch up and squeeze at the top.
- 1
Lie on your back with your knees bent and feet flat on the floor, holding a weight plate or dumbbell on your chest.
- 2
Contract your abs and lift your shoulders off the floor, bringing your chest towards your knees.
- 3
Pause at the top of the contraction, then slowly lower back down to the starting position.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your neck neutral and avoid pulling on your head with your hands. Focus on lifting with your abs, not your neck or shoulders.
Common mistakes
- ✕Letting the weight slide up toward the chin
- ✕Lifting the entire lower back off the floor
- ✕Jerking upward with a fast bounce