Weighted Crunch

Weighted Crunch

Positioning:
1. Start by lying on your back on an exercise mat.
2. Hold a weight plate or dumbbell with both hands, arms extended straight up above your chest.
3. Bend your knees and lift your feet so that your calves are parallel to the ground. Your thighs should be perpendicular to the ground.

Movement:
1. Engage your core muscles by pulling your belly button towards your spine.
2. Inhale as you prepare, then exhale as you lift your upper body off the ground, bringing your shoulders closer to your knees. Keep your arms extended holding the weight above you.
3. Hold the position for a moment at the top of the movement to maximize contraction in the abs.
4. Slowly lower your upper body back to the starting position while inhaling.
5. Repeat the movement for the desired number of repetitions, keeping a steady pace and maintaining control throughout.

Tips:
- Keep your lower back pressed into the mat during the crunch.
- Avoid pulling on your head or neck with your hands; the lift should come from your core.
- Start with a lighter weight if you are new to this exercise and increase as you gain strength.