Dumbbell Weighted Crunch

Setup

• Lie flat on your back on a mat.

• Hold a single dumbbell securely with both hands.

• Extend your arms straight over your chest and lift your legs so your hips and knees are bent at 90-degree angles (tabletop position).

Movement

• Engage your core and initiate the crunch by lifting your head, neck, and shoulders off the floor.

• Keep your arms extended with the dumbbell reaching forward towards your knees at the top of the movement.

• Pause briefly at the peak of the contraction, ensuring your lower back remains pressed into the floor.

• Slowly lower your upper body back down to the starting position with control.

• Avoid pulling with your neck; all motion should come from the contraction of your abdominal muscles.