GymPlan AIWeighted Crunches
Weighted Crunches is a beginner isolation exercise that mainly works your abs.
💪 Abs🏋️ Other📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the weighted crunches
- Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
- Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
- Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
- At the top of the movement, flex your abdominals and hold for a brief pause.
- Then inhale and slowly lower yourself back down to the starting position.
Muscles worked
Primary: Abs
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialWeighted Crunches alternatives
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What muscles does the weighted crunches work?
It mainly works your abs.
How many sets and reps of weighted crunches should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the weighted crunches good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.