Weighted Crunch

It’s a widely known fact that there's no magic formula when it comes to obtaining the toned, sculpted abdominals to which we all aspire. It takes a lot of hard work and discipline. There are two components of achieving the much-coveted six-pack. First, targeted abdominal workouts are necessary to strengthen and tone the stomach muscles. Second, a regular cardio routine and sensible diet plan are necessary to bust the belly fat that obscures those muscles for so many of us.

When formulating an abdominal workout routine, it’s important to choose exercises that are suited to your strength and fitness level. A common mistake that many beginners make is to set goals that are too aggressive, which can result in strain and injury. If you’re just starting out, it’s recommended that you perform several exercises 3-4 times a week, starting with two sets of 10-15 repetitions. Gradually increase repetitions and frequency as your abdominal muscles gain strength.

While standard crunches are important, it’s a good idea to vary the types of exercises you do to work your muscles to their maximum capacity. One of the most effective ab exercises is the weighted crunch. Below, we’ve outlined a couple of variations:

Dumbbell Weighted Crunch for Lower Abdominals

• First, find two dumbbells. Novices should use lighter weights, no heavier than 5 pounds.
• Lie flat on your back on a mat with your arms fully extended behind your head, with a weight in each hand. Your legs should be fully extended in front of you.
• Slowly and deliberately raise your right leg and right arm until they meet at a 90-degree angle to your body. Be sure to perform the work with your abdominals.
• When you reach the top of the movement, contract your stomach muscles before slowly lowering your arm and leg to the starting position.
• Repeat the sequence with your left leg and left arm.
• Perform the desired number of repetitions.

Weighted Low Pulley Crunches

• If you belong to a gym, begin by locating the low pulley weight stack. Lie on the floor with your head close to the weight stack.
• Use the rope handle attachment to grasp the ends and pull the cable until it’s tight and your hands are resting at the sides of your head near your ears.
• Slowly crunch your torso upwards, contracting your abs as you rise. Your shoulders should lift off the floor and bring the weights up an inch or two. You should be using a heavy enough weight so that 8-12 repetitions fatigue your stomach muscles. If you feel the strain in your back or other muscles, that should be a cue that your form may need to be modified.

Weighted High Pulley Crunches

• If you belong to a gym, begin by locating the high pulley weight stack. Kneel on the floor or sit in the seat directly under the rope handles.
• Pull the handles into position next to your ears, and then slowly crunch your stomach muscles until the weight stack rises an inch or two. You should be using a heavy enough weight so that 8-12 repetitions fatigue your stomach muscles. Again, if you feel the strain in your back or other muscles, that should be a cue that your form may need to be modified.

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