1. Start Position Exhale as you slowly crunch inward from the waist to one side, while simultaneously moving your arms as a single unit, raising your left shoulder off the mat. 
2. Middle Position Concentrate on using your oblique and abdominals, maintaining the tennis-ball-sized gap between your chin and your chest. 
3. End Position Continue to crunch, while raising your arms until the weight is aligned outside your right shoulder, keeping your chin aligned with the middle of your chest. Hold for 1/2 a second, squeezing your oblique and abdominals. 
4. Return to Start Inhale as you slowly return to start position, by lowering the weight straight back, so that it is positioned outside the right shoulder. The small of your back remains in contact with the mat. The weight does not touch the mat and you have maintained a tennis-ball-sized gap between your chin and chest. 
5. Other Side Duplicate the exercise for the other side of your body. Alternate between sides. Repeat the movement for the recommended number of repetitions. (1 repetition = one for the left and one for the right)

Start at this Position:

• Select your desired exercise weight (e.g. dumbbell, plate). Note: Your selected weight should allow you to concentrate ONLY on your abdominals and no other muscle group (e.g. back, arms).
• Lie with your back on the mat, feet flat on the floor and legs slightly apart. Holding the weight, extend your arms overhead. Lower your arms, slightly bending at your elbows.
• Hold the weight securely without gripping tightly. Keep your arms in a comfortable position. Move the weight, aligning it outside shoulder width to the left side of your body, keeping yourhands aligned with the top of your head.
• Using your abdominals, lift your head to create a tennis-ball-sized gap between your chin and chest.
• Keep the small of your back in contact with the mat by pulling your belly button in towards your spine.
• Keep your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your head aligned with your spine.
   • Keep your chin aligned with the middle of your chest.
   • Keep your feet flat on the floor.
   • Concentrate on using your oblique and abdominals, keeping your arms and elbows relaxed.
   • Keep your arms positioned overhead, with a firm grasp on the weight.

2. At end position, raise your arms until they are aligned with the lower part of your chest.

3. Keep the small of your back in contact with the bench to alleviate unnecessary stress on your back.

   • Do not perform this exercise if you feel discomfort in your lower back.

4. Use a proper weight to ensure you train your abdominals. No other muscle group (e.g. back, arms).