Bottle-Weight Overhead Crunch
Crunch your way to a stronger core! The Bottle-Weight Overhead Crunch challenges your abs with an added overhead weight.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie on your back on a flat surface with your knees bent and feet flat on the floor. Make sure to maintain a neutral spine.
2. Hold the bottle or weight with both hands straight above your chest. Keep your arms fully extended without locking the elbows.
3. Take a deep breath and engage your core muscles.
4. Exhale and perform a crunch by lifting your upper body slightly off the ground toward your thighs while keeping the bottle or weight overhead. Keep your arms straight throughout this motion.
5. Inhale as you slowly lower your upper body back down to the starting position while still keeping the weight overhead and your arms straight.
6. Perform the desired number of repetitions and sets, ensuring that the movement is controlled and focused on the abdominal muscles.
Make sure to keep the weight under control at all times to avoid any unnecessary strain on your arms and shoulders. If using a heavier weight, proceed with caution and consider having a spotter.