Crunch (v2) (Weighted)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie flat on your back on a mat or bench with your knees bent and feet flat on the ground.
   • Hold a weight plate or dumbbell against your chest with both hands.
2. Step 2Position Your Body
   • Ensure your lower back is pressed into the mat to avoid strain.
   • Engage your core muscles to stabilize your body.
3. Step 3Lift Your Shoulders
   • Exhale and lift your shoulders off the ground by curling your upper body towards your knees.
   • Keep your chin slightly tucked to avoid straining your neck.
4. Step 4Squeeze at the Top
   • Pause for a moment at the top of the movement, squeezing your abdominal muscles.
   • Make sure to keep the weight close to your chest during this phase.
5. Step 5Lower Your Body
   • Inhale and slowly lower your shoulders back down to the starting position.
   • Maintain control throughout the movement to avoid using momentum.
6. Step 6Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on controlled movements rather than rushing through the exercise.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the weight down and rest.
   • Take a moment to stretch your core muscles to prevent tightness.