The weighted crunches for abs is a weighted version of a popular abdominal training exercise.
The simple addition of weight makes the crunches far more challenging, helping you build the “six-pack” muscles and providing a separate incentive to the core during training.
Are other exercises bad instead of weighted crunches?
Performing the basic weighted crunches dumbbell or upper back exercises at home, to firm your abdominal muscles is a pretty common choice. But if you are wondering why you have not been able to obtain a washboard tummy even after doing 100 crunches a day, it is time for you to look at things from a different perspective.
Should you incorporate weighted crunches for abs into your
Sometimes people differentiate between ab training from training muscles of the chest, legs, and back. Usually, people just add in some dumbbell weighted crunches ab work at the end of their workout. Amateurs try exercises like flutter kicks and crunch with high reps to get their desired abs. Don’t get us wrong, but these exercises have their own place and practicing them without guidance will not fetch the desired results. But if you are doing everything right and still not getting the results you’re looking for, maybe you need to try weighted crunches for abs that will provide the necessary overload needed to pop out your abs.
How can you benefit from weighted crunches?
Weighted crunches will not only help you develop your upper abs and muscular endurance activities but all of the muscles in the ab region. While you can put extra emphasis on one area or another through the use of different lower abdomen workout exercises, it is virtually impracticable to separate only certain sections of the abdominal muscles and work only on them. Hence, doing weighted crunches will help to build muscles not only to the upper portion of the abs but also the lower and side portions as well, functionally enhancing their development as well.
Weighted Crunch Instructions
- Lay prostrate in a casual situation with your knees bowed.
- Hold a weight plate legitimately over your chest and press it to augmentation.
- Raise your knees to 90 degrees, so, all in all they will be opposite to the floor.
- Breathe out as you reach towards your toes with the weight plate.
- When your abs are completely contracted and your upper back is off the floor, gradually lower yourself back to the beginning position.
Should you have a diet plan?
Firstly, before starting a discussion about abs, people aiming to build abs must first eat food with solid nutrition. You must ensure that you are taking a plate full of good quality protein as recommended by your nutritionist. Check with your nutritionist the right kind of protein that you should have to compliment your weighted crunches for abs. If your nutrition is inadequate, the abs will take time to develop and will always remain covered by body fat. Rigorous training coupled with a diet comprising of fruits, vegetables, eggs, and meat will reveal your abs faster.
If you’re enough lean and you’re finding that even when you’re lank, your abs are not really popping, there might be a situation where the abdominal muscles that comprise the linea Alba are not quite healthy.
We have seen people who dream of a flat belly with abs but their diet is inadequate. Obviously, in such cases, there won’t be any visibility of your abs. Make sure that your diet is balanced, and you
are not consuming extra calories so that your abs have easy visibility. If your diet is in control but
you still can’t see your abs, you most likely need to start doing some weighted crunches for abs
because this will help your abs show the next time you take off your shirt.
Best Weight Crunches or Ab Exercises only for you
There are remarkable ways in which you can benefit from these weighted crunches for abs. These exercises allow you to practice in lower rep ranges when weighted crunches dumbbell become too easy. Weighted ab training can help the core muscles develop and look more defined. It not only increases your abdominal strength but also tones the muscle definition. For the man inside you who wants to flaunt the chiselled abs the best and easiest way to do this is with weights
Let’s look at some freehand weighted crunches for abs
Crunch on a ball
Sit on a Swiss ball keeping your feet flat on the floor shoulder-width apart. Slowly, lie back on the ball so that your back is in a parallel position with the ground. Your lower back would feel like it is curved around the ball. Elevate your arms towards the ceiling, and lift your chest up in a crunching movement. Make sure your head and your upper body are in a straight line. Lift gently so that you don’t strain your neck. The crunch comes to an end when your middle back does not remain in contact with the Swiss ball. Do not rise further as the ball may slip from under your hip. Hold your body in the contracted position for three seconds and go back to the starting position.
Sets and Reps
Do this crunch 10 reps with 5 sets
Twist and crunch
For twist and crunch, recline your back on a mat. After that, place your hands next to your ears and raise your hind limbs in the air folding them at right angles to the knees. Compress your abs and draw your right elbow across your body towards your left knee. Maintain that position for three seconds. Come back to the starting position and reiterate the steps with the left elbow.
Sets and Reps
Do 5 to 10 reps on either side.
Rest on a decline bench and rest your legs held under the pads. Alternatively, you can lie on the ground on your back with your feet on the floor and knees folded. Support your feet, so that it remains rooted firmly on the floor. Slowly bend back so that your thighs and torso are at right angles. Crunch your abs, keep both your hands on your chest, and twist your abdomen to either side. This will make for one repetition of this weighted crunches for abs. Work with motion as quickly as possible without compromising on the form.
Sets and Reps
Begin with 5 reps and gradually work your way up to 10 reps
Try wiper crunch if you want to don’t want weighted crunches dumbbell. Lay back placing your arms in the T-position for a better balance. Raise your legs in the air so that they are at 90 degrees to the ground and keep your knees straight. Allow both legs fall on the left side but don’t to touch the floor. Sway your legs together from the left side to the right and ensure you don’t touch the ground. These weighted crunches for abs are very similar to the movement of the wipers on the windshield of your car. A complete left to right cycle makes one repetition.
Sets and Reps
Repeat 10 times and rest for 3 minutes.
As the name suggests, you have to lie down on a bench and lift your legs in the air simultaneously bending your knees at 90 degrees. Grasp the bench behind your head to remain in position. Keep your back straight and gradually lift your hips up the bench. These weighted crunches for abs crunch your abdominal muscles to exert pressure as pull your knees towards your chest. At that instant, your body weight should rest on your shoulders and upper back. Hold the crunch for three seconds to tone your abs.
Sets and Reps
Come back to the start position and do 10 reps
How can you perform a crunch with weights
For the gym enthusiasts, to get six-pack abs, you guys can perform weighted crunches with dumbbells. Lie horizontally, on your back and rest your feet on the ground at a 90-degree angle on a bench. Keep weight on your chest or extend it out in front of you. Slowly lift your shoulders from the floor keeping your lower back positioned. As soon as you feel the stretch in your abs, compress and on hold for a few seconds. Release and return to the starting position.
Sets and Reps
Repeat for as many reps and sets as you desire and take breaks.
Overhead weighted crunches
Perform these weighted crunches dumbbell by placing the weight above your head. By doing so, you put extra pressure on your back which helps some additional muscles to work. Along with your abdomen, quadriceps, chest, and lower back, overhead weighted crunches also work your arms and shoulders.
You can also increase the intensity by performing weighted crunches like weighted dips for abs on an incline bench.
Inclined Overhead weighted crunches
Another variant of weighted crunches for abs is inclined overhead weighted crunches. It is performed with the head lower than the hips. Here, your hips, torso, and head should lie flat on
your back, and your feet should be secured underneath the foot brace. Place a weight against your chest or overhead, and lift your torso to your knees. This workout allows for a greater range of motion. Being at an inclined position, you’re work against gravity, thus increasing the endurance. Your abdominal muscles work harder, resulting in firmer abs and a stronger core.
Sets and Reps
Retain this position for a few seconds before lowering to starting position.