Weighted Crunch

Description

The weighted crunch is a loaded version of the standard crunch, performed lying on the floor while holding a weight plate or dumbbell across the chest. Adding load to direct ab work is the most effective way to build visible ab thickness and strength once bodyweight crunches become easy. It targets the rectus abdominis (the "six-pack" muscle).

Muscle Group

Abs, Core

Equipment Required

Dumbbell

Weighted Crunch Instructions

Lie on your back on the floor with knees bent at roughly 90 degrees and feet flat on the floor.
Hold a weight plate or dumbbell against your chest with both arms crossed over it. For more challenge, hold the weight extended overhead with arms fully extended.
Brace your core and tuck your chin slightly. Press your lower back gently into the floor.
Curl your upper body off the floor by contracting your abs. Lift your shoulder blades clear of the floor.
Continue curling up until your shoulder blades are off the floor and your abs are fully contracted. Do not sit all the way up — this is a crunch, not a sit-up.
Squeeze your abs hard for one second at the top.
Lower your upper body under control back to the floor. Touch your shoulder blades briefly to the floor before the next rep.
Repeat for the desired number of reps. Increase load progressively as you get stronger.