Bent-Leg Raise With a Weight Plate Holding a weight plate directly above your chest with both hands, lie on your back on a yoga mat. Extend both legs and engage your abdominal muscles by drawing your belly button in toward your spine. This is your starting position. Bend your knees and, using your abdominals, bring them in toward your chest, ensuring that your feet stay together. Slowly extend your legs to return to the starting position. Repeat for 60 seconds. Image Source: Sweat