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<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.</li>
<li>Engage your core as you lift your shoulders off the ground into a crunch position.</li>
<li>Simultaneously, extend your legs out straight, keeping them a few inches above the floor.</li>
<li>Hold the crunch position for a moment, then 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>
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