How to Do Weighted Reverse Crunches

Have you hit an abdominal workout roadblock? Is your regular reverse crunch routine becoming monotonous? Wake up your bored core and challenge your abs by adding weights to your reverse crunch for a challenging workout.

Difficulty: Moderate

Instructions

Things You'll Need:

• Exercise mat
• Medicine ball or ankle weights

1. Lie on your back with your legs extended and your arms by your side.

2. Raise your legs off the ground. Keep your legs straight, or if this is too difficult bend your knees slightly.

3. Squeeze a medicine ball between your knees or attach ankle weights for added resistance.

4. You may leave your arms by your side or place them behind your head, as if you’re about to do an abdominal crunch.

5. Relax your head, shoulders, neck, and back. Engage your abdominals and slowly lift your butt off the mat (about 1 to 2 inches). Keep your upper body relaxed with your shoulders and head flat against the floor.

6. Hold for 1 to 2 seconds and gently lower your hips. The upward pelvis tilt is imperative and must be done properly to maintain desired results.

Tips & Warnings

• Don’t bring your bent knees toward your chest – this will not engage your abdominals.
• This exercise targets the lower abdominals, so if you are feeling the burn somewhere else, such as your hips or upper abdominals, your form is incorrect.
• Do this exercise slowly and feel the movements.
• This is an advanced crunch. Make sure you have mastered regular reverse crunches before attempting this exercise.
• Don’t arch your back.
• Before starting any exercise program, consult your physician. If you feel pain, stop immediately.
• If you choose to balance a barbell between your feet as the added weight, be extra careful that you don’t drop the barbell and hit your body.

Resources

• Demonstration of a reverse crunch
• Ab workout
• Barbell-weighted reverse crunch demonstration
• How to do a reverse crunch

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