Weighted Crunch Instructions
- Lie back on the floor with your legs extended
- Hold a medicine ball with your arms are extended upward, perpendicular to the floor.
- Your low back is pinned to the floor.
- Take a deep breath out and imagine your abdominals curling your torso slightly off the ground.
- You don't want a rigid, strict torso position. Your back should not be arched during the execution of the exercise.
- From an anatomy and biomechanics perspective, the rectus abdominus flexes the trunk.
- You cannot flex a muscle if it is tense.
- Negate the urge to generate momentum upward using the weight. Your arms are merely a lever for your core.
- At the top, your upper back is off the floor. Your neck is in a neutral position.
- Take a breath out and uncurl from the top back to the starting position.
- Keep your legs passive throughout the movement. Using your lower half with activate your hip flexors which will negate your abdominal musculature.
- At first, your legs will want to elevate or "spray" out. Through practice and greater core stability, you will be able to execute the crunch without much hip flexor involvement.