Weighted Crunches Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Weighted crunches focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- 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.
- 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.
Exercise FAQ
How long should a session with this exercise be?
Short intervals work best for most people. Start with a few rounds and add volume gradually as fitness improves.
How can I make it easier at home?
Lower the intensity, shorten the interval, or swap to a low-impact version. You can still get a strong conditioning effect.
How often can I do this per week?
2–4 times per week works for most, depending on recovery and total training load. Keep at least one easier day if intensity is high.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Sledgehammer Swings
You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away f...
Ab Crunch Machine
Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grab...
Suspended Fallout
Adjust the straps so the handles are at an appropriate height, below waist level. Begin standing and graspi...