Weighted Crunch

How to perform

To perform the Weighted Crunch, follow these step-by-step instructions:

1. Lie down on your back on an exercise mat with your knees bent and your feet flat on the floor. Hold a dumbbell or weight plate securely against your chest with both hands.

2. Engage your core muscles by drawing your belly button in towards your spine and keeping your lower back pressed into the mat.

3. Slowly lift your upper body off the mat by contracting your abdominal muscles. Keep your chin slightly tucked and your elbows pointing towards the ceiling throughout the movement.

4. Exhale as you crunch up, bringing your shoulder blades off the mat and reaching towards your knees with the weight. Hold the contraction at the top of the movement for a second.

5. Inhale as you slowly lower your upper body back down to the starting position, maintaining control and keeping tension in your abs.

6. Repeat for the desired number of repetitions, aiming for 10-15 reps per set. Be sure to focus on using your core muscles to lift and lower your body, rather than relying on momentum or jerky movements.

7. Once you have completed your set, carefully set the weight aside and relax your muscles before moving on to your next exercise. Remember to choose a weight that challenges you but allows you to maintain proper form throughout the movement.

Equipment required

Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.