Movement overview

Weighted Ab Crunches are an advanced core exercise that targets the rectus abdominis by adding resistance to the traditional crunch. This exercise enhances core strength and stability, making it ideal for individuals looking to intensify their abdominal workouts.

Step-by-step cues

1. Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Hold a weight plate or dumbbell against your chest with both hands.
3. Engage your core by pulling your navel towards your spine.
4. Exhale as you lift your head, shoulders, and upper back off the floor in a controlled motion.
5. Pause briefly at the top of the movement, ensuring your lower back remains in contact with the mat.
6. Inhale as you slowly lower back to the starting position without letting your head touch the floor.
7. Repeat for the desired number of repetitions.

Technical tips

• Choose a weight that allows you to maintain proper form throughout the exercise.
• Focus on using your abdominal muscles to lift rather than pulling with your neck or arms.
• Keep movements slow and controlled to maximize muscle engagement and reduce injury risk.
• Avoid using momentum; each repetition should be deliberate and focused.
• Ensure your breathing is steady; exhale on the exertion (lifting) and inhale on the return (lowering).
• If you're new to weighted crunches, start with a lighter weight to master the technique before progressing.