Weighted Twisting Crunch

- Flat bench
1. Starting Position:
- Lie down on your back on a flat bench.
- Hold a dumbbell in one hand, keeping it close to your chest (or at shoulder level).
- Your feet should be flat on the bench with your knees bent at about a 90-degree angle.

2. Body Positioning:
- Ensure your head and neck are supported on the bench.
- Keep your core engaged and your back slightly arched.

3. Execution of the Movement:
- Begin by lifting your shoulder blades off the bench, pulling your torso up towards your knees.
- As you lift, twist your torso towards the side holding the dumbbell, aiming to bring your elbow towards your opposite knee.
- Hold the contraction at the top for a moment.

4. Return to Start:
- Slowly lower your torso back to the starting position while maintaining control.
- Keep your movements smooth and avoid any jerky motions.

5. Repeat:
- Perform 10-15 repetitions on one side, then switch the dumbbell to the other hand and repeat the exercise for the same number of repetitions.

Tips:
- Focus on your form, not just on the number of repetitions.
- Keep your movements deliberate to engage your core effectively.
- Ensure your opposite knee stays bent throughout the exercise for stability.