Double your benefits by doing this variation of a curl and crunch. Use a slightly deflated ball or a small, firm pillow to support your lower back so you can contract your abdominal muscles and biceps muscles at the same time. Focus on keeping your abs flat throughout the entire exercise.
Sit on a flat, level surface with a small, squishy ball placed behind your lower back and grasp a 5-pound to 8-pound dumbbell in each hand. Bend your knees with your feet flat on the floor, hip-width apart. Inhale as you lean back over the ball, bringing the dumbbells toward the floor near the outsides of your thighs.
Voight is the creator of a line of fitness DVDs, including "Full Body Stretch" and "Ballet BodySculpt."