Enhancing Skills

Crunches

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

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.

Proper form:

  1. Lie flat on your back with your knees bent and feet flat on the floor.
  2. Hold a dumbbell with both hands and extend your arms straight above your chest.
  3. Inhale and contract your abs to lift your head, neck, and shoulders off the floor.
  4. 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)

Muscle Group(s):

Abdominals

Muscles used:

Primary:

Rectus Abdominis

Secondary:

Obliques

Tertiary:

Transverse Abdominis

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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