Weighted Crunch (VERSION 2)
Builds your abs and core control. A stronger core helps with heavier lifts and everyday movement.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back with your knees bent, keep your feet flat on the floor, and place a weight plate on your chest or overhead.
- 02
Brace your core and gently press your lower back into the floor, keeping your neck in a neutral position.
- 03
Curl your upper body up by rolling through your spine until your shoulder blades lift off the floor and you feel a strong contraction in your abs.
- 04
Pause briefly at the top, then lower yourself back down under control one vertebra at a time while keeping tension in your abs.
Beginner's guide
§ 03 · GuideBuilds your abs and core control. A stronger core helps with heavier lifts and everyday movement.
You should feel the squeeze in your abs, especially at the top. You should not feel it in your neck or lower back.
A common mistake is pulling with your neck or making the movement too big. Keep it small, squeeze your abs, and lower with control.
How to get started at the gym
§ 04 · SisuLiftWeighted Crunch (VERSION 2) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the movement small and controlled, and avoid pulling with your neck, let your abs do the work. Exhale as you crunch up and inhale as you lower down, keeping your core braced throughout the entire repetition.
The weighted crunch directly targets the rectus abdominis and allows for progressive increases in resistance.
More exercises: Abs
§ 06 · Same muscles
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