Weighted Abdominals Crunches

Exercise Tips

  • When you come down, just touch your shoulder baldes to the bench instead of laying all the way back down
  • Do not strain your neck

Weighted Hand to Leg Abdominals Crunches

This exercise targets your lower abdominals and provides a low cardio benefit.

Muscle Group

Lower Abdominals


2 Days a Week to
3 Days a Week


Weighted Plate, Flat Bench

Cardiovascular Benefit


Muscle Group: Lower Abdominals

Equipment: Weighted Plate, Flat Bench

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Lower Abdominals

Starting Position: Lie on the flat bench, face up with your knees bent, feet flat on the floor. Your head should be at the very edge of the top of the bench. Hold a weighted plate against your chest and cross your arms over the top of it to hold it in place.

  1. 1 Exhaling, slowly raise your shoulders off the bench, crunching up. Do not lift your back off the bench or your feet off the floor.
  2. 2 Inhale and slowly return back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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