Weighted Ab Crunches

Video Transcript

"O.k., now we're going to do an ab workout with your weight on your chest. So you want to grab the level weight that you are, so I'm going to grab a five, you want to put it on your chest. Roll back safely, remember? You're going to bring those legs up at the same time, pull one arm on the weight and the other should support your neck. Now, remember also to keep that elbow back. And what we're going to do is we're going to crunch up, bring those knees into your chest at the same time and you're going to slightly lower those legs so that your feet don't touch the ground and you're going to crunch in again. Remember to exhale on the up movement, inhale on the down and your legs should not touch the ground. Don't give your abs and opportunity to rest. We want to keep constant tension on you abdominals at all times, while we're increasing the resistance with the weight, we want to also increase the resistance with the position that your legs are. So you want to make sure that your legs don't completely come down to the ground because your legs are completely relaxed and we want to keep tension on the abdominals, the lower abdominals, by leaving the legs up and keep tension on the upper body by making sure that that elbow is back and crunching up at the same time. So you want to do the same thing, crunch up, exhale on the up, keep that elbow back, and relax it down. So again, beginners grab a five pound, intermediate grab eight, advanced grab ten pounds. And for beginners, you could do twenty to thirty reps. For intermediate, do forty to sixty and advanced do eighty to one hundred for your abilicious weight on chest ab workout."