May 5th, 2023 1:50 PM Mr. Q Categories: Dumbbell
Dumbbell crunches are a variation of traditional crunches that involve holding a dumbbell while performing the exercise. It primarily targets the rectus abdominis muscle, which is the muscle responsible for six-pack abs.
Stretch to do prior to exercise:
- Cat-Cow Stretch
- Seated Forward Bend
- Cobra Stretch
Warm-up to do prior to exercise:
- 5-10 minutes of cardiovascular exercise such as jogging, jumping jacks, or jumping rope
- 1-2 sets of 10-15 reps of bodyweight crunches
How to select the proper weight: Begin with a lighter weight dumbbell (2-5 pounds) and gradually increase as you progress.
- Lie flat on your back with your knees bent and feet flat on the floor.
- Hold a dumbbell with both hands and extend your arms straight above your chest.
- Inhale and contract your abs to lift your head, neck, and shoulders off the floor.
- Exhale as you lower yourself back to the starting position.
How to reduce the difficulty:
- Perform the exercise without a dumbbell.
- Place your hands behind your head instead of holding a dumbbell.
How to increase difficulty:
- Increase the weight of the dumbbell.
- Perform the exercise on a decline bench.
Number of reps:
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Body Group:Abs (Core)