Weighted Crunch (bent knee) Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Stability ball
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Hip Flexors, Obliques
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Bent Knee Weighted Crunch
How to: Weighted Crunch (bent knee)
- Start by sitting on a stability ball and walk your feet forward until your back rests against the ball.
- Place a weight behind your head and hold it gently with both hands.
- With your feet flat on the ground, crunch your torso up towards your knees, engaging your abs.
- Slowly lower back down to the starting position while keeping control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back instead of keeping it neutral.
- Using momentum to lift rather than engaging the core.
- Not controlling the descent back to the start position.
Modifications
- Perform the exercise without added weight if you find it challenging.
- You can perform this exercise on a flat surface instead of a stability ball.
Tips
- Keep your feet secured to the stability ball to avoid losing balance.
- Breathe out while crunching up and in while coming down.
- Avoid pulling on your neck; your hands should just lightly support your head.
Weighted Crunch (bent knee) Alternatives
Tags
core
abdominal
strength
beginner
weighted
stability ball