Twisting with weights

Crunches with weights — technique exercises:

1. Lie on your back with your legs lying on the floor or on a bench, knees bent at a 90 degree angle.
   
2. Hold weight on your chest, or you can keep on straightened arms above chest. This is your starting position.
   
3. Now exhale slowly, begin to lift your shoulders off the floor. Your shoulders lifting from the floor to a height of about 10 inches while your lower back remains on the floor.
   
4. At the top of the movement tighten your abdominal muscles and hold for a short pause.
   
5. Then inhale and slowly lower yourself down to starting position.