Weighted Crunch

Differentiation: Mechanics

This variation of a Crunch is unique. Here is how: you keep your legs elevated throughout the movement. This body position engages your lower abs throughout the movement. You also hold a weight plate over your chest with your arms fully extended. This position adds resistance to your upper abs | as you crunch.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain an Olympic Plate.
3) Place a padded exercise mat on the floor.
4) Lie on your back on the mat...
5) ...with your knees bent
6) Lift your feet off the floor so that your upper and lower legs form a 90-degree angle.
7) Grasp the plate with both hands
8) Raise the plate, until your arms are fully extended above your chest.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.
2) Exhale as you slowly roll your head and shoulders off the floor, keeping your lower back on the floor.
3) ...until your shoulders are about four inches off the floor.
4) Once your shoulders are about four inches off the floor, flex your abdominal muscles and hold this position for a count of one second.
5) Then, inhale as you gradually lower your shoulders back to the floor with the plate against your chest.
6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your lower back on the floor.
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Keep your arms as straight as possible throughout the movement.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

Gear You'll Need

Brand Product Price
Valeo Exercise Mat $17.51


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Be sure not to use excessive weight, otherwise your form will fail and other muscles will be targeted.

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