Weighted Crunches- Learn How Can Effective Help You Build Abs

The weighted crunches for abs are a weighted version of a popular ab training exercise.
Simply gaining weight makes crunching far more difficult, helps you build up your six-pack muscles, and provides a separate stimulus for the core during exercise.

Performing the basic weighted crunches dumbbell or upper back exercises at home to tone your abs is a fairly common choice. However, if you're wondering why you haven't got a washboard abs even after doing 100 crunches a day, it's time for you to look at things from a different perspective.

Consider doing weighted crunches for abs in your
Workouts?

Sometimes people make a distinction between ab training and training the chest, leg, and back muscles. Usually, at the end of their workout, people just add a few dumbbell weighted crunches to work. Amateurs try high repetition exercises like fluttering and crunching to get the abs they want. Don't get us wrong, but these exercises have their own place and if you practice them without guidance, you will not get the results you want. But if you're getting everything right and still not getting the results you want, you may need to try weighted crunches for abs, which provide the necessary overloading needed to make your abs pop out.

How Can You Benefit From Weighted Crunches?

Take advantage of weighted crunches

Weighted crunches will not only help you develop your upper abdominal activity and muscular endurance, but also all of the muscles in the abdominal region. While the use of various lower abdominal training exercises can help you highlight one area or another, it is practically impractical to just separate certain sections of the abdominal muscles and just work on them. Therefore, performing weighted crunches helps build muscles not only in the upper part of the abdominal muscles, but also in the lower and lateral parts, which also improves their development functionally.

Weighted Crunch Instructions

  1. In a casual situation, lie down with your knees down.
  2. Hold a weight plate right over your chest and squeeze it to enlarge.
  3. Raise your knees to 90 degrees so that they are overall opposite the floor.
  4. Exhale as you grasp your toes with the weight plate.
  5. When your abs are fully contracted and your upper back is off the floor, gradually lower yourself back to the starting position.

Should You Have A Diet Plan?

Diet plan for cradle crunches

First, people looking to build abs must first consume solid diet foods before discussing abs. You need to make sure you are eating a plate of good quality protein as recommended by your nutritionist. Ask your nutritionist about the right type of protein you should need for your weighted abs crunches. When your diet is inadequate, the abdominal muscles take time to develop and always remain covered in body fat. Rigorous exercise combined with a diet of fruits, vegetables, eggs, and meat will show your abs faster.
When you're lean enough and find that your abs aren't actually bursting even when you're lean, there are times when the abs that make up the Linea Alba are not entirely healthy.
We have seen people dream of a flat stomach with abs, but their diet is inadequate. In such cases, your abs will obviously not be visible. Make sure that your diet is balanced and you
do not consume extra calories so your abs are easily visible. But when your diet is in control
If you still can't see your abs, then most likely you need to start with weighted crunches for the abs
because this will help your abs to show themselves the next time you take off your shirt.

Best weight crunches or ab exercises just for you

There are notable ways that you can benefit from these weighted abs crunches. These exercises can help you practice lower rep ranges when weighted crunches get too easy. Weighted abs can help core muscles develop and look more defined. Not only does it increase your abdominal strength, but it also strengthens muscle definition. For the man in you who wants to flaunt those chiseled abs, the best and easiest way to do it is with weights

Let's look at some freehand weighted crunches for abs

Crunch on a ball

Crunch-on-a-ball weighted crunches

Sit on a Swiss ball and keep your feet shoulder-width flat on the floor. Slowly lie back on the ball so your back is parallel to the floor. Your lower back feels like it's curled around the ball. Raise your arms toward the ceiling and raise your chest in a grinding motion. Make sure your head and torso are in a straight line. Gently lift it up so you don't strain your neck. The crisis ends when your middle back no longer stays in contact with the Swiss ball. Do not climb any further as the ball may slip out from under your hip. Hold your body in the contracted position for three seconds and then return to the starting position.

Sets and Reps
Do this crunch 10 reps with 5 sets

Twist and crunch

Twist and crunch

Place your back on a mat to rotate and crunch. After that, place your hands next to your ears and raise your back legs in the air, folding them at right angles to your knees. Squeeze your abs and pull your right elbow over your body towards your left knee. Hold this position for three seconds. Return to the starting position and repeat the steps with your left elbow.

Sets and Reps
Do 5 to 10 repetitions on both sides.

Russian crisis

Russian crunch weighted crunches

Rest on a kneeling bench and place your legs under the cushions. Alternatively, lie on the floor with your feet on the floor and your knees folded on your back. Support your feet so that they stay firmly rooted on the ground. Slowly bend back so that your thighs and torso are at right angles. Crunch your abs, keeping both hands on your chest, and twisting your stomach on either side. This results in a repetition of these weighted crunches for the abs. Work with motion as quickly as possible without compromising the form.

Sets and Reps
Start with 5 reps and gradually work your way up to 10 reps

Wiper crunch

Wiper weighted crunches

Try wiper crunch if you don't want weighted crunches dumbbells. Lie back and bring your arms in the T position for better balance. Raise your legs in the air so they are at a 90 degree angle from the floor and keep your knees straight. Drop both legs on your left side, but don't touch the floor. Swing your legs together from left to right, being careful not to touch the ground. These weighted crunches for the abs are very similar to the movement of the windshield wipers on your car's windshield. A complete cycle from left to right repeats itself.

Sets and Reps
Repeat 10 times and let rest for 3 minutes.

Reverse crunch

Reverse crunch weighted crunches

As the name suggests, you need to lie on a bench and raise your legs in the air while bending your knees 90 degrees at the same time. Grasp the bench behind your head to stay in position. Keep your back straight and gradually lift your hips above the bench. These weighted abdominal crunches crunch your abs to apply pressure as you pull your knees toward your chest. At this point, your body weight should be resting on your shoulders and upper back. Hold the crunch for three seconds to work your abs.

Sets and Reps
Return to the starting position and do 10 repetitions

How to do a crunch with weights

Crunch-with-Weights

For the fitness enthusiast looking to get six pack abs, you can do weighted crunches with dumbbells. Lie on your back horizontally with your feet on the floor at a 90-degree angle on a bench. Keep the weight on your chest or stretch it out in front of you. Slowly lift your shoulders off the floor, keeping your lower back in place. Once you feel the stretch in your abs, squeeze them together and hold them for a few seconds. Let go and return to the starting position.

Sets and Reps
Repeat for as many reps and sets as you want, taking breaks.

Overhead weighted crunches
Perform this weighted crunches barbell by placing the weight above your head. This way you put extra pressure on your back which allows some extra muscles to work. In addition to the abdomen, quads, chest, and lower back, head-weighted crunches also work on the arms and shoulders.
You can also increase the intensity by performing weighted crunches, such as weighted dips for abs on an incline bench.

Inclined overhead crunches

Another variation of weighted crunches for abs are overhead weighted crunches. It is performed with the head lower than the hips. This is where your hips, torso, and head should be flat
Your back and feet should be secured under the footrest. Place a weight against your chest or above your head and raise your torso to your knees. This training allows a greater range of motion. When you are in an inclined position, you are working against gravity, increasing endurance. Your abs work harder, which results in firmer abs and a stronger core.

Sets and Reps
Maintain this position for a few seconds before lowering to the starting position.

Oblique overhead weighted crunches

A Weighted Vest for Beginners

A weighted vest for beginners - assessments, strength and conditioning, VO2 max, endurance, plyometry, sprint training, explosive strength, weight vest, post menopause

Franco Columbu, who was Arnold Schwarzenegger's best friend, a stand-alone bodybuilder champion, and a competitor in strongman and powerlifting events, had his own views on adding weight to bodyweight exercises and famously said, "Never add weights to your move – UPS. "

The thought was this: if you can do multiple sets of 8 to 12 repetitions of a chin-up with different grips and perfect form, then you had to do this, and adding weight was a distraction from the end goal and not necessarily helpful.

However, there is research into the use of weighted vests (WV) in training, and the recommendations indicate that some thought is required to include WVs in training protocols, but in some cases they produce results.

Regarding the effects of sprinting with and without a weight vest on speed and repetitive sprinting ability in male soccer players, the researchers found no conclusive evidence of the effectiveness of WV training, but recommended it be considered as an additional addition to normal training due to improvements the ability to sprint repeatedly.

However, in The Effect of Extra-Load Conditioning on Muscle Performance in Athletes, the researchers found that the WV experimental group improved their jump heights on squat jumps with and without additional loads. their jumping heights in drop jumps and their mechanical performance in 15 second jumps.

On the other hand, researchers at Weighted Vest Exercise Improces Indices of Fall Risk in older women found that postmenopausal women benefited from lower body resistance exercises that increased resistance through the use of a WV.

So I'm not going to advocate or deny the value of a weight vest. When it comes to athletic or athletic achievement, there are so many reasons to shy away from making any definitive statements because the fitness percent is not like the rest of us. So there is no point in comparing yourself.

And based on research on older populations, WV training is certainly useful, so there is likely a middle ground usage criterion that can be applied to most trainees.

The weighted Zelus beginner vest

A weighted vest for beginners - assessments, strength and conditioning, VO2 max, endurance, plyometry, sprint training, explosive strength, weight vest, post menopause

That brings me well to the Zelus WV I got to review for Breaking Muscle. The product used here is the 12 pound version that we called the beginner. However, because the vest is available in lighter weight configurations, this may not be the case for you.

Judging from the research, you could be post menopause, starting at 4 pounds and that could be hard enough to start you off. 12 lb might not sound like a lot, but you can feel the weight no matter how fit or strong you are.

The picture at the top of the article shows how this vest compares to a heavy vest weighing 80 lb WV. There is a world of difference and not just weight. Zelus & # 39; WV is comfortable and suitable for quick movements. It wraps around your back and shoulder, fits well and stays tight. It is definitely a great choice if you plan to use it for a long period of time.

I would prefer to carry a set of dumbbells if I want to do a loaded carry over a long hike or use a heavier vest that is much heavier, but if it was a sprint or a jog, Zelus & # 39; WV a no brain. Again, it depends on whether you believe a weight vest will help or hinder sprinting.

It is marketed as a CrossFit friendly product. There are certainly plenty of people out there who enjoy adding WVs to traditional WODs like Murph. You may also want to wear a weight vest to do your shopping and if you do it will be a great solution for you and is likely to go unnoticed just as a fashion statement.

What I am really saying is that this is a pretty nice addition to the WV company owner. It's a good design. It fits well. I haven't had a chance to use it in over a year so I can't tell you how reliable it will be, but I can't see anything to suggest it isn't well done.

I didn't really care about the detachable zippered pocket that you can use to store your phone, keys and other things. But to be honest, it's irrelevant to the product. When I want to take my wallet and $ 700 cell phone to the gym or on a sweaty run, no one has invented a bag that hits the mark, at least not in my experience.

On the positive side, I have the vest near my desk and can do a few push-ups with the computer on every time I get off the computer. I'm home right now, but I could keep one in my desk drawer at work which is kind of cool.

Zelus weight vest
characteristics Comfortable material, two storage pockets, adjustable straps, reflective strips, mesh pocket on the back, detachable zip pockets on the front for personal items and a phone
Weight

20 lbs / 16 lbs / 12 lbs / 8 lbs / 6 lbs / 4 lbs

price $ 36.99 (Amazon)

A Weighted Vest for Beginners

A weighted vest for beginners - assessments, strength and conditioning, VO2 max, endurance, plyometry, sprint training, explosive strength, weight vest, post menopause

Franco Columbu, who was Arnold Schwarzenegger's best friend, a stand-alone bodybuilder champion, and a competitor in strongman and powerlifting events, had his own views on adding weight to bodyweight exercises and famously said, "Never add weights to your move – UPS. "

The thought was this: if you can do multiple sets of 8 to 12 repetitions of a chin-up with different grips and perfect form, then you had to do this, and adding weight was a distraction from the end goal and not necessarily helpful.

However, there is research into the use of weighted vests (WV) in training, and the recommendations indicate that some thought is required to include WVs in training protocols, but in some cases they produce results.

Regarding the effects of sprinting with and without a weight vest on speed and repetitive sprinting ability in male soccer players, the researchers found no conclusive evidence of the effectiveness of WV training, but recommended it be considered as an additional addition to normal training due to improvements the ability to sprint repeatedly.

However, in The Effect of Extra-Load Conditioning on Muscle Performance in Athletes, the researchers found that the WV experimental group improved their jump heights on squat jumps with and without additional loads. their jumping heights in drop jumps and their mechanical performance in 15 second jumps.

On the other hand, researchers at Weighted Vest Exercise Improces Indices of Fall Risk in older women found that postmenopausal women benefited from lower body resistance exercises that increased resistance through the use of a WV.

So I'm not going to advocate or deny the value of a weight vest. When it comes to athletic or athletic achievement, there are so many reasons to shy away from making any definitive statements because the fitness percent is not like the rest of us. So there is no point in comparing yourself.

And based on research on older populations, WV training is certainly useful, so there is likely a middle ground usage criterion that can be applied to most trainees.

The weighted Zelus beginner vest

A weighted vest for beginners - assessments, strength and conditioning, VO2 max, endurance, plyometry, sprint training, explosive strength, weight vest, post menopause

That brings me well to the Zelus WV I got to review for Breaking Muscle. The product used here is the 12 pound version that we called the beginner. However, because the vest is available in lighter weight configurations, this may not be the case for you.

Judging from the research, you could be post menopause, starting at 4 pounds and that could be hard enough to start you off. 12 lb might not sound like a lot, but you can feel the weight no matter how fit or strong you are.

The picture at the top of the article shows how this vest compares to a heavy vest weighing 80 lb WV. There is a world of difference and not just weight. Zelus & # 39; WV is comfortable and suitable for quick movements. It wraps around your back and shoulder, fits well and stays tight. It is definitely a great choice if you plan to use it for a long period of time.

I would prefer to carry a set of dumbbells if I want to do a loaded carry over a long hike or use a heavier vest that is much heavier, but if it was a sprint or a jog, Zelus & # 39; WV a no brain. Again, it depends on whether you believe a weight vest will help or hinder sprinting.

It is marketed as a CrossFit friendly product. There are certainly plenty of people out there who enjoy adding WVs to traditional WODs like Murph. You may also want to wear a weight vest to do your shopping and if you do it will be a great solution for you and is likely to go unnoticed just as a fashion statement.

What I am really saying is that this is a pretty nice addition to the WV company owner. It's a good design. It fits well. I haven't had a chance to use it in over a year so I can't tell you how reliable it will be, but I can't see anything to suggest it isn't well done.

I didn't really care about the detachable zippered pocket that you can use to store your phone, keys and other things. But to be honest, it's irrelevant to the product. When I want to take my wallet and $ 700 cell phone to the gym or on a sweaty run, no one has invented a bag that hits the mark, at least not in my experience.

On the positive side, I have the vest near my desk and can do a few push-ups with the computer on every time I get off the computer. I'm home right now, but I could keep one in my desk drawer at work which is kind of cool.

Zelus weight vest
characteristics Comfortable material, two storage pockets, adjustable straps, reflective strips, mesh pocket on the back, detachable zip pockets on the front for personal items and a phone
Weight

20 lbs / 16 lbs / 12 lbs / 8 lbs / 6 lbs / 4 lbs

price $ 36.99 (Amazon)