Weighted Crunch Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Weighted
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Obliques
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Ab Crunch
How to: Weighted Crunch
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Hold a weight plate or dumbbell over your chest, keeping your elbows slightly bent.
- Engage your core and lift your shoulders and head off the mat towards your knees.
- Pause briefly at the top of the movement, then slowly lower back down.
- Repeat for desired repetitions.
Common Mistakes
- Lifting with the neck instead of the core.
- Allowing the lower back to arch excessively.
- Not using a full range of motion.
Modifications
- Perform the exercise without weights for a gentler approach.
- Use a stability ball for added support and reduced intensity.
Tips
- Keep your feet anchored to reduce strain on your lower back.
- Avoid pulling on your neck; use your core to lift.
- Breathe out on exertion during the crunch phase.
Weighted Crunch Alternatives
Tags
abs
core
strength
weighted
rectus abdominis
obliques