Body part
Abs
Instructions
- Lie down on a flat bench with your feet planted firmly on the ground.
- Hold a dumbbell in each hand with your arms extended straight above your chest.
- Engage your core and slowly raise your legs off the ground, bringing your knees towards your chest.
- As you bring your knees up, simultaneously lift your upper body off the bench, keeping your arms straight and the dumbbells directly above your chest.
- Pause for a moment at the top of the movement, then slowly lower your legs and upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Advice
- Focus on contracting your abdominal muscles throughout the exercise.
- Keep your arms straight and parallel to the floor for maximum engagement of the core muscles.
- Exhale as you crunch up and inhale as you return to the starting position.
- Use controlled movements and avoid jerking or swinging the weights.
- Increase the weight gradually as you get stronger to continue challenging your abdominal muscles.
- Engage your core by pulling your belly button towards your spine during the exercise.
- Maintain a neutral spine position by avoiding excessive rounding or arching of your back.
- Add variation by performing the exercise on an exercise ball or stability device for an added core stability challenge.
- Incorporate other core exercises into your routine for a well-rounded abdominal workout.
- Always consult with a fitness professional to ensure proper form and technique.
