Holding a weight plate with both hands, start by lying straight on your
back on the floor, with both arms extended above your head. Engage your abdominal muscles by drawing your belly button in toward your spine. This is your starting position.
Keeping your heels firmly planted on the floor, slowly lift your head,
shoulder blades, and torso off of the floor. Ensure that it is your abdominals that initiate the movement, and that you do not use your arms to "swing" your torso up.
As you sit up, press the weight plate upward. You should be in a seated
position with the dumbbell directly above your head at the end of the movement. Slowly release your torso to return to starting position. Repeat for 12 reps.