Crunch (Weighted)
Complete guide to Crunch (Weighted). Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires none. Step-by-step instructions and expert tips.
How to Perform Crunch (Weighted)
Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
Hold a weight plate or dumbbell against your chest.
Engage your abs and take a breath.
Crunch upward by lifting your shoulders off the floor, squeezing your abs at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |