Weighted Crunch

 1. Hook the band onto the door anchor. Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. Grab the handles and make sure there is medium tension on the band.

2. Lower your torso into a stretch position keeping the neck stationary at all times. Grab the handles and make sure there is medium tension on the band. This will be your starting position. 

3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second. 

4. As you inhale, go back to the starting position. 

5. Drop the weight and continue the movement until failure. Repeat for the recommended amount of repetitions.

Abdominal Twist

1. Connect a band with your door attachment in a middle position.

2. Sit on a stability ball or chair and grab the handles with both hands. You should make sure there is tension through the entire movement. 

3. Grab the handle with both hands and fully extend your arms. Your hands should be directly in-line with the door anchor. Rotate your torso away from the door anchor for a full-quarter rotation. Your body should be flat from head to waist. 

4. Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position. 

5. Repeat the same movement to failure. 

6. Then, reposition and repeat the same series of movements on the opposite side.