Dumbbell Hold Crunch with Leg off

1. Start by lying flat on your back on a mat, holding a dumbbell with both hands. Keep the dumbbell over your chest and legs extended straight out hovering a few inches above the floor.

2. Engage your core and lift your shoulder blades off the mat into a crunch position while maintaining the dumbbell in place over your chest. Keep your lower back pressed into the mat to avoid arching.

3. As you crunch up, ensure both your shoulder blades and legs are lifted, and your core is activated.

4. Hold the crunched position with legs lifted for 1-3 seconds.

5. Slowly lower your upper body back down to the starting position while keeping your legs lifted.

6. Repeat the movement for the recommended number of reps.

7. Ensure to breathe out as you crunch up and breathe in as you return to the starting position.

Make sure to perform this exercise with controlled movements, avoiding any jerky motions. Adjust the weight of the dumbbell to your fitness level to avoid any strain on your neck or lower back. Always consult with a fitness professional if you are unsure about the correct form or have pre-existing health concerns.

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