How do you perform Weighted Crunches?
A Weighted Crunch is a more intense version of the classic crunch, using extra weight to strengthen your abdominal muscles more effectively.
- Lie on your back with your knees bent and your hips at a 90° angle.
- Hold a weight with straight arms above your chest.
- If you’re a beginner, start by holding the weight on your chest and keeping your feet flat on the ground.
- Engage your core and lift your shoulders off the floor.
- Keep your chin away from your chest to avoid straining your neck.
- Keep your lower back pressed firmly against the floor.
- Raise your shoulder blades off the ground and push the weight vertically upward.
- Slowly return to the starting position.
- Focus on controlled movements.
- Exhale as you lift up, inhale as you lower down.
Common faults
- Too musch tension in your neck.
- Swinging yourself up instead of moving in a controlled way.
- Using a weight that’s too heavy.
- Incorrect breathing or holding your breath.
- Lower back lifting off the floor — keep it firmly pressed down and focus on engaging your core.
- Too little or no tension in your abdominal muscles. Actively think about “curling” your upper body and contracting your abs.