<ul>
<li>Lie on your back with your knees bent and feet flat on the floor.</li>
<li>Hold a weight (like a dumbbell or medicine ball) against your chest with both hands.</li>
<li>Engage your core muscles and lift your shoulders off the floor into a crunch position.</li>
<li>As you crunch up, extend your legs straight out at a 45-degree angle, keeping them off the ground.</li>
<li>Hold the position for a moment, squeezing your abs.</li>
<li>Slowly bring your knees back to the starting position while lowering your upper body back down.</li>
<li>Repeat for the desired number of repetitions.</li>
</ul>
<p>&nbsp;</p>