Weighted Crunch
Lie on your back on a bench and hold a dumbbell over your chest.
Raise your upper body until your shoulder blades are off the bench and even the lower back after a short break.
To avoid pulling your neck with your hands, look up instead of looking at your knees.
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Leg Raise Weighted
Lie on your back on the bench, hands gripping the sides of it and hold a dumbbell between your feet.
Raise your legs until they are perpendicular to the ground and reduce their return after a short break.
Try to keep your extended by keeping your knees at the same angle legs.
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Dumbbell Side Bend
Hold a dumbbell with one hand on the side of your body.
Tilt the upper body to the side holding the dumbbell back and after a short pause.
Complete your set and change sides.
Do not tilt your upper body too far to the side where it can be difficult to restore.
