Weighted Crunch: Video Tutorial & Exercise Guide
| Workout | Weighted Crunch |
| Primary Muscle Group | Abs |
| Equipment Required | Weight |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Weighted Crunch: Video Tutorial & Exercise Guide
Weighted Crunch: Step-by-Step Guide
- Step 1: Lie flat on your back with your knees bent and your feet flat on the floor. Hold a weight plate, dumbbell, or medicine ball across your chest with both hands.
- Step 2: Engage your core by pulling your belly button toward your spine and pressing your lower back into the floor to avoid arching.
- Step 3: Begin the crunch by curling your upper body off the floor, lifting your shoulders and upper back toward your knees while keeping the weight close to your chest.
- Step 4: Exhale as you crunch up, keeping your core tight and avoiding jerking movements. Focus on squeezing your abs at the top of the movement.
- Step 5: Slowly lower yourself back to the starting position in a controlled manner, resisting the pull of the weight. Repeat for the desired number of reps.
Weighted Crunch: Overview
The Weighted Crunch is an effective core exercise that intensifies the traditional crunch by adding resistance, making it more challenging and helping to build stronger abdominal muscles. By holding a weight across your chest, this variation increases the tension placed on your rectus abdominis, or "six-pack" muscles, leading to greater strength and definition over time.
This exercise can be performed with a weight plate, dumbbell, or medicine ball, and is suitable for both intermediate and advanced athletes looking to increase the difficulty of their core routine.
Weighted Crunches: Benefits
Weighted crunches increase the load on your abdominal muscles, making them more effective at building strength and improving core stability. The added resistance engages your rectus abdominis and obliques more deeply, helping to develop better definition and overall core endurance.
Additionally, weighted crunches can help improve posture and strengthen your core, which is essential for performing other compound movements, reducing the risk of injury, and enhancing athletic performance.
Weighted Crunch: Pro Tips & Advanced Techniques
To get the most out of your weighted crunches, focus on slow, controlled movements and avoid using momentum to lift yourself. Keep the weight close to your chest and avoid straining your neck. For an added challenge, you can hold the weight behind your head or perform the exercise on a decline bench for increased resistance.
Weighted Crunches: Progression Plan
Beginner
Intermediate
Advanced
Weighted Crunch: Frequently Asked Questions (FAQs)
What muscles do weighted crunches target?
+Weighted crunches primarily target the rectus abdominis (your six-pack muscles) but also engage the obliques and lower abs for stability.
Are weighted crunches good for beginners?
+Weighted crunches are generally better suited for intermediate and advanced athletes. Beginners should master bodyweight crunches first before adding resistance.
How often should I include weighted crunches in my routine?
+You can perform weighted crunches 2-3 times per week as part of your core workout. Make sure to pair them with other core exercises for a balanced routine.
What common mistakes should I avoid?
+Avoid using momentum to lift yourself, pulling on your neck, or arching your lower back. Focus on controlled, steady movements and engaging your core fully.
Can I increase the weight in weighted crunches?
+Yes, as you get stronger, you can gradually increase the weight you use. Start with a lighter weight and progress as your core strength improves.
