Weighted Crunch (Arms Crossed)

The crunch is a popular abdominal exercise. The rectus abdominis (the basis of a ‘six-pack’) draws the sternum toward the pelvis by rounding the back.

In this variation, you add extra weight by holding a weight plate.

Weighted crunch execution

Lie down on the floor with the weight plate (on the mat).

Hold the weight plate against your chest with your arms crossed. This is your starting position.

Bring your chest toward your pelvis by contracting your abdominal muscles. Focus on rounding the spine (rounding the back). Keep looking upward to prevent your neck from rounding as well. Your upper back has now lifted off the floor.

Extend your back again until your upper back almost touches the bench.

Weighted crunch

Active muscles:

Abdomen:

Rectus abdominis
Obliquus externus abdominis (external oblique)
Obliquus internus abdominis (internal oblique)
Transversus abdominis (transverse abdominal muscle, or ‘corset muscle’)

Pelvis:

Psoas major
Iliacus

Legs:

Rectus femoris
Sartorius

Weighted crunch technique

For a six-pack or to prevent injuries?

Strong abdominal muscles are indispensable for a strong core and for preventing, among other things, lower back pain. In practice, many people do abdominal exercises primarily for a better-looking abdomen. Often with a tight stomach or six-pack as the ultimate goal. In most cases, you do not need to do abdominal exercises for a flat stomach or six-pack. These are mainly caused by a low body-fat percentage. You cannot selectively burn fat in the abdominal region, not even with abdominal exercises. So, as the old saying goes, you mainly make a six-pack in the kitchen.

With a low body-fat percentage, abdominal exercises can make a visual difference. Thicker muscle bellies in the rectus abdominis then create deeper lines in the abdomen. However, the abdominal muscles are used and therefore trained during many different exercises and daily activities. For most people, a low body-fat percentage is therefore enough for a six-pack. In some exceptional cases, the muscle bellies (the ‘blocks’) in the rectus abdominis are so flat that they are barely visible. Even with a low body-fat percentage. Very superficial tendons between the muscle bellies and a linea alba that divides the muscle bellies can also contribute to this. In those cases, it may be useful to do abdominal exercises for appearance.

At a glance