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Exercise guide
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Resistance / Weighted Crunches

Resistance / Weighted Crunches exercise illustraion diagram
Equipment required
Primary muscle group(s)
Resistance / Weighted Crunches exercise muscle groups Resistance / Weighted Crunches exercise primary muscle groups
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.
  3. Keep your elbows locked.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Make sure the weight is held very securely!
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Related exercises to discover

Resistance / weighted crunches is a gym work out exercise that targets abs. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Bench flutter kicks, jackknife sit-ups / crunch / toe touches and reverse plank kicks / planks are related exercise that target the same muscle groups as resistance / weighted crunches. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
Coach or trainer? Create visual exercise programs your clients will love!
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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