Weighted Crunches
Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
The movement
Repeats: returns to Setup between phases.
About This Exercise
Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
1Setup
Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
2Execution
Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor. At the top of the movement, flex your abdominals and hold for a brief pause. Then inhale and slowly lower yourself back down to the starting position.
Pro Tips
- Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
- At the top of the movement, flex your abdominals and hold for a brief pause.
- Then inhale and slowly lower yourself back down to the starting position.
Train This Exercise
Quick workout with this exercise
How to programme it
| Sets | 3 |
|---|---|
| Default reps | 12 |
| Rest | 60 sec |
| Movement pattern | Crunch |
| Movement type | Isolation |