Exercise Directory: Weighted Crunches [Knees Bent]
|
Not only does a tighter midsection look great in tight-fitting clothes ... a stronger core means a stronger foundation for everything you do throughout your day.
STEP #1: Start by lying on the floor on your back. STEP #2: Bend your knees and place your feet flat on the floor. STEP #3: Grab a dumbbell and place it on your chest as resistance. STEP #4: Next ... stare at one spot on the ceiling. Keep your eyes focused on that spot. Try to maintain about a fist-width distance between your chin and your chest. This will help you eliminate the potential for straining your neck. STEP #5: Draw your belly button in toward your spine and concentrate on keeping your abdominals contracted throughout the exercise. STEP #6: While maintaining the same distance between your chin and chest, lift your shoulders off the floor ... while tightening your abdominals. STEP #7: Hold for a moment ... and then slowly lower your shoulders back to the floor. STEP #8: Your fitness level determines how many repetitions you should begin with. Shoot for a number that is challenging. For instance, 20 crunches is a struggle, start with that ... and build as your strength increases. |
Side View: |