![]() ![]() ![]() Weighted incline crunches: This is a great exercise that guarantees a strong core and defined abs.Here are some of the most effective variations for you to try: There are several variations of the weighted ab crunch exercise that add variety and challenge your fitness regime. What are some variations of weighted crunches? Sets and reps of the weighted crunch dumbbell: You can start by doing 2-3 sets of 10-12 repetitions. Slowly lower to the starting position while maintaining flexing your abdominals.At the top of the movement, squeeze your abs and hold the pose for 2-3 seconds.Make sure that your lower back remains in contact with your floor. You can bring your shoulders around 4-inches off the floor. Now slowly begin the upward movement by squeezing your abs and curling your shoulders off the floor.Keep your chin tucked in throughout the movement.Keep your spine and pelvis straight and neutral. ![]() Your knees must be bent and your feet must be flat on the floor.Grab a dumbbell and hold it close to your chest. To do the dumbbell weighted crunch, lie on a yoga mat on your back.Here is a detailed step-by-step explanation of how to do a dumbbell weighted crunch: Just like any other weighted exercise, the weighted crunch exercise also needs to be done with caution and with the correct technique. The exercise also works on your lower back muscles. The weighted crunch exercise targets a range of muscles in your core region including the external and internal obliques, rectus femoris, and rectus abdominis. It not just adds resistance to the movement but also makes them more intense, giving you the benefit of progressive overload.įor weighted crunch, dumbbells can be used along with kettlebells, weight plates, cable machine, or a medicine ball. They activate the rectus abdominis, or the six-pack muscle, and improve your stability.Īs the name suggests, a weighted crunch, also known as weighted ab crunch, is a variation of crunches that involves the use of weights. Crunches are one of the most popular bodyweight exercises for building core strength. ![]()
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