Weighted Crunches

Séquence

1. 01 · position

   Lie 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.

2. 02 · weight

   Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.

3. 03 · curl up

   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.

4. 04 · hold

   At the top of the movement, flex your abdominals and hold for a brief pause.

5. 05 · lower

   Then inhale and slowly lower yourself back down to the starting position.