Crunch (Weighted)

Abdominal crunches performed with added weight resistance to increase core activation and build stronger, more defined abs.

Instructions

1. Lie flat on your back with knees bent and feet flat on the floor, or rest your feet elevated on a bench with knees at 90 degrees.
2. Hold a weight (dumbbell, medicine ball, or weight plate) against your chest or extended above your torso.
3. Engage your core and keep your lower back in contact with the floor throughout the movement.
4. Exhale and slowly roll your shoulders off the floor, raising them approximately 4 inches while keeping your lower back planted.
5. At the top of the movement, flex your abdominals hard and hold for a brief pause.
6. Inhale and slowly lower your shoulders back to the starting position.
7. Repeat for the prescribed number of repetitions.

Tips

• Avoid pulling on your neck—keep your hands supporting the weight, not your head.
• Move deliberately and avoid jerking motions or momentum.
• Focus on the abdominal muscles contracting, not hip flexor dominance.
• Keep your lower back pressed to the floor to prevent lower back strain.
• If the range of motion is limited, place the weight on your chest rather than holding it overhead.
• For increased difficulty, hold heavier weights or extend your arms further overhead.