Weighted Crunches

Instructions

1. 1.Lie on the floor with knees bent and both arms outstretched holding a comfortable weight. Raise you feet off the ground and have them in a 90 degree position. This is your starting position.
2. 2.Begin by rolling your shoulders off the ground, pushing your lower back into the ground to isolate your abdominal muscles.
3. 3.Lift your shoulders as far as you can without lifting your lower back off the ground.
4. 4.Pause the contraction for a moment at this point then slowly return to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• Push weight vertically up as you crunch.
• Keep your abdominals pulled in so you feel more tension in your abs and so you don’t overarch your lower back.
• Perform the reps very slowly, don't rush it!.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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