Weighted Twisting Crunch


Pro Tip

Exhale very deeply while raising your legs and torso for added benefit.


How To

  1. Lie across the bench using your hands to hold yourself up while extending your legs straight ahead and holding a dumbbell between your feet by squeezing them together.
  2. Exhale and curl your torso in one direction while raising up and tucking in your legs to meet it as you continue to press your feet together to hold the dumbbell.
  3. Continue until you cannot curl yourself up any longer while keeping your butt pressed onto the bench.
  4. Inhale, lowering your torso and legs back down to return to the starting position.
  5. Switch sides.

Primary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Obliques

Outer sides of your abdomen.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.


Secondary Muscle Groups

Quads

Muscles spanning the front of your thigh.


Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment