Weighted Crunches
- Primary musclesAbs
- EquipmentOther, Dumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Weighted Crunches".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLie 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.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.