Overhead Weighted Crunch

- Dumbbell or weight plate

Starting Position:
1. Begin by sitting on the stability ball. Position your lower back against the ball so that it supports your body.
2. Hold a dumbbell or weight plate with both hands above your head, arms extended, and elbows slightly bent.
3. Walk your feet forward, rolling your body down the ball until your shoulders and upper back are resting on it, keeping your core engaged.
4. Your feet should be flat on the ground, positioned about shoulder-width apart for stability.

Movement Instructions:
1. Engage your core by pulling your belly button towards your spine.
2. Exhale and crunch your upper body upward toward your knees. Focus on using your abdominal muscles to lift.
3. Keep the weight stable above your head during the movement.
4. Hold the crunch at the top for a brief moment, feeling the contraction in your abdominal muscles.
5. Inhale as you slowly lower your upper body back down toward the ball, returning to the starting position.
6. Repeat for a desired number of repetitions, typically 10-15, or as per your fitness level.

Tips for Success:
- Keep your movements controlled; avoid using momentum.
- Maintain proper posture throughout the exercise, ensuring that your neck and spine are in alignment.
- Adjust the weight as needed for your fitness level to ensure you can perform the exercise with good form.
- If you feel discomfort in your lower back, check your positioning or lower the weight.