Toolbox Aid

May 6th, 2023 12:35 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell clamshell crunch is a core exercise that targets the abs, obliques, and hip flexors. It is a variation of the traditional clamshell exercise that adds resistance with dumbbells to increase the intensity of the workout.

Stretch to do prior to exercise:

• Lying hip stretch
• Standing quad stretch
• Lunge with a twist

Warmup to do prior to exercise:

• 5-10 minutes of light cardio
• Dynamic stretches for the core and hip flexors

How to select the proper weight: Start with a light weight and increase gradually as you build strength. A good starting point for most people is 5-10 pounds.

Proper form:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Hold a dumbbell in each hand and extend your arms straight up over your chest.
3. Engage your core muscles and lift your shoulder blades off the ground.
4. Twist your torso to the right and lower your left arm and right leg to the floor.
5. Return to the starting position and repeat on the other side.
6. Do 8-12 reps on each side for one set.

How to reduce the difficulty: To make this exercise easier, you can decrease the weight of the dumbbells or perform the exercise without weights.

How to increase the difficulty: To make this exercise harder, you can increase the weight of the dumbbells, perform more reps, or add a twist at the top of the movement to engage the obliques more.

Number of reps:

• Beginner: 1-2 sets of 8-12 reps on each side
• Intermediate: 2-3 sets of 12-15 reps on each side
• Advanced: 3-4 sets of 15-20 reps on each side

Estimated time for exercise: This exercise can take around 10-15 minutes to complete depending on the number of sets and reps performed.