Core
Weighted Crunch
A controlled, resistance-based core movement designed to build abdominal thickness and functional trunk stability.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your knees bent and feet flat on the floor about hip-width apart.
Hold a weight plate or dumbbell firmly against your upper chest or extended directly above your shoulders.
Exhale and engage your core to lift your head and shoulder blades off the floor in a smooth, controlled motion.
Maintain a small gap between your chin and chest to avoid straining your neck throughout the movement.
Pause at the top of the contraction for one second, focusing on squeezing your abdominal muscles.
Inhale as you slowly lower your torso back to the starting position without letting your muscles fully relax.
Repeat the movement for the desired number of repetitions while maintaining constant tension on the midsection.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on the neck with hands instead of using the core to lift
- Using momentum or swinging the weight to assist the upward phase
- Lifting the lower back off the floor, which shifts tension to the hip flexors
- Holding the breath rather than exhaling on the exertion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.