Weighted Crunches

Technique

How to perform Weighted Crunches

1. Lie flat on your back with your feet flat on the ground with your knees bent at a comfortable angle.
2. Hold a weight to your chest, or you may hold it extended above your torso.
3. This will be your starting position.
4. Now, exhale and slowly begin to roll your shoulders off the floor.
5. Your shoulders should rise only until your shoulder blades clear the floor while your lower back remains on the floor.
6. At the top of the movement, flex your abdominals and hold for a brief pause.
7. Then inhale and slowly lower yourself back down to the starting position.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis.