Weighted Crunches
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Lie on your back with your feet flat on the floor or on a bench, knees bent at 90 degrees. Keep the weight on your chest, or you can keep your arms straight over your torso. This is your starting position. Now as you exhale, slowly begin to lift your shoulders off the floor. Your shoulders rise from the floor to a height of about 10 centimeters while your lower back remains on the floor. At the top of the movement, contract your abdominal muscles and hold for a short pause. Then inhale and slowly lower yourself back down to the starting position.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Lie on your back with your legs on the floor or a bench and knees bent at 90 degrees.
02
Weight
Hold the weight on your chest or on straight arms above your torso.
03
Crunch
Exhale and slowly lift your shoulders about 10 cm off the floor while the lower back stays down.
04
Peak
Tense the abs at the top and hold briefly.
05
Return
Then inhale and slowly lower to the start position.
Variants
Beginner
Use light weight and a small range.
Middle
Work with a moderate weight through a full range.
Professional
Increase the weight and reps.
Which muscles are working
Abs and core
Benefits of the exercise
Strength
Develops the rectus abdominis.
Balance
Improves ab strength endurance.
Simply
Speeds up load progression.
Contraindications
Acute pain in the lower back or neck.
Recent abdominal injuries.
Medical prohibition of abdominal training.
Recommendations
Lower back
Keep it on the floor.
Weight
Hold it securely.
Breathing
Exhale on the crunch.
