Dumbbell Hollowed Crunch
Maximize core tension with this advanced hybrid. Combining a weighted overhead hold with a hollow body crunch, it strikes deep into your abdominals for elite stability and strength.
Instructions
Setup
Lie flat on your back on a yoga mat with your legs extended.
Hold a single dumbbell with both hands, extending your arms overhead close to your ears.
Execution
Engage your core while keeping your lower back pressed firmly into the floor.
Simultaneously lift your upper body, arms, and legs off the mat to enter a hollow body position.
From this hollow position, engage your abdominals further to perform a crunch, bringing the dumbbell toward your knees as you tuck them slightly.
Slowly extend your legs and lower your torso back into a controlled hollow body hold without letting your shoulders or lower back fully relax on the floor.
Maintain tension throughout the movement and repeat for the desired number of repetitions.