Grab a plate with both hands. Lie down on your back. Bend your knees. Hold a plate to your chest, or you may hold it extended above your torso.
Slowly begin to roll your shoulders off the ground. Your shoulders should come up off the ground about 4 inches while your lower back remains on the ground. As you crunching your abs push the plate straight up extending your elbows. At the top of the movement, flex your abs and hold for a second.
Slowly lower yourself back down to the starting position. Repeat the exercise according to the training plan.