Weighted Crunches

التعليمات خطوة بخطوة (بالإنجليزية)

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. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
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. At the top of the movement, flex your abdominals and hold for a brief pause.
5. Then inhale and slowly lower yourself back down to the starting position.