Weighted Crunches

خطوات التنفيذ

1. 1

   Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

2. 2

   Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.

3. 3

   Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.

4. 4

   At the top of the movement, flex your abdominals and hold for a brief pause.

5. 5

   Then inhale and slowly lower yourself back down to the starting position.