Weighted Crunch

If you’re looking for an uncomplicated way to hit the abdominals with minimal equipment, this is a good one to add to your collection. It can be done both at the gym or at home. In the example below, I’m using a 10lbs dumbbell. This exercise can be modified to use no weight or more weight.

Weighted Crunch

Begin by laying on your back. Your legs should be lifted to form a 90 degree angle with your body. Keep your legs straight, but knees can be soft. Feet flexed. Stretch your arms out over your head. You can hold a weight, or choose to begin with no weight and just rest the back of your hand on the ground.

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Maintain the positioning of your legs while you engage your abs and slowly begin to lift the weight (or your hands) toward your toes. Your lift should be “up” and forward. Do not roll your shoulders forward and curl in. Try to envision each vertebrae slowly peeling off of the floor in a very deliberate movement.

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Aiming for your toes, press the weight (or your hands) as close as comfortably possible for your range of motion. Once at the top, slowly begin to reverse the movement. Deliberately pressing each vertebrae back down into the floor.

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Tips: As you fatigue, your legs will begin to sink down toward the floor and your flexed feet will relax. Be aware of your form and maintain lifted, straight legs and flexed feet to get the most out of this exercise. You don’t need to pump out hundreds of crunches to get results. Exercise smart and hard to reach your goals.