Weighted chair knee raises focus on the lower ab muscles. Grab a dumbbell and sit it upright at the bottom of the chair.

Put one foot either side of the dumbbell to grasp it by pushing feet together.

Once you have the dumbbell secured, position yourself on the chair for the start of the movement.

Slowly raise your knees up as far as they will go.

Pause, then slowly lower your knees back to the starting position.

Don't let the dumbbell touch the floor at any point throughout the set!

ExerciseTips:

This exercise is best performed slowly with very strict technique.

Don't swing at all!Use your abs to move the weight -not momentum.

You might find it easier to position yourself in the chair then grab the dumbbell with your feet.

Start with a very light weight. As your abs get stronger increase the amount of weight used.