under armour mission vision and values
Perform a crunch but keep the dumbbells . Bicycle crunches. Dumbbell Toe-Touch Crunch equipment that you really need is the following: DUMBBELL.There are however many different Dumbbell Toe-Touch Crunch variations that you can try out that may require different types of Dumbbell Toe-Touch Crunch equipment or may even require no equipment at all. Position dumbbells straight over shoulders. Lower your hips to the initial position and repeat 10 to 12 times. Rubber Hex Dumbbell (SDR20 . Crunch upwards, raising the weight as high as you can. Hold your arms behind your head with dumbbells in your hands. Complete the desired reps on one side and then repeat on the . Tips. The final lower ab movement is similar to the above but easier to perform. Try to reach higher than your feet. Shift the same technique on the left side. Bring dumbbell back to start position behind . Details. This is 1 repetition. Open legs wide into a V keeping them straight and bring dumbbell up, crunching torso and reach through legs with dumbbell. Dumbbell Toe-Touch Crunch. Your arms will be extended throughout the movement. The dumbbell crunch is a more difficult version of a highly popular abdominal movement. With the added resistance, this exercise is a bit more challenging resulting in stronger abs. Standing with your feet shoulder-width apart, hold one dumbbell in each hand. . Give yourself between 90 to 120 seconds of rest with each set. Sideline oblique crunch 8x each 3. Pause at the top of the movement, squeeze your abs, then lower back to the start. Special Instructions Use abdominals and hips (not your shoulders) to lift the weight. 3. Dumbbell Star Crunch, Dumbbell Toe Touch - Lie on mat with legs lifted and straight at a 90 degree angle from body, with arms holding a dumbbell at ground behind your head. Whether you work out two days or six days a week, you can download one of the routines depending on your needs. This targets the same muscles: the rectus abdominis, and the hip flexors. Weighted Crunches Instructions. Keep your core tight and your body rigid the entire time. Straighten your arms, holding the dumbbell overhead. To get into position, lay back and keep the weights close to your chest. Lie on your back and hold a dumbbell overhead. Chest curl lift 8x 6. The only. 1A Dumbbell crunch reach. Drag the dumbbell across the floor to place it to the left side of your body. Dumbbell Oblique Pullover Crunch Legs Raised. Description. 5 Day Mix Workout. 1A Dumbbell crunch reach Targets upper abs. Perform all of the repetitions for each set. Keep abs contracted (pull navel towards spine) throughout entire movement. Dumbbell Oblique Pullover Crunch off Bosu. Add a twist to traditional crunches and enhance your gains by adding in a dumbbell. 12. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench. 2A Gym ball dumbbell crunch reach. Opposite crunch reach 8x each 2. 1A Dumbbell crunch reach. Dumbbell Burpee c) Stability Ball Jackknives & Stability Ball Jackknife Rotations. . Gym alternative: Arm-curl machine. These movements will help you build a foundation that will help you get stronger and take on more advanced abdominal and core exercises. Lie flat on your back with your knees bent and a dumbbell held above your chest with arms straight. Super Crunches. Don't rest when you reach the top or bottom of the exercise; instead, keep a constant tension on the biceps. Rubber Hex Dumbbell (SDR12) Request a Quote: 15 Lb. Curl up until your head and upper back are raised off the bench. How to do the dumbbell crunch reach: Lie flat on your back with your knees bent and a dumbbell held above your chest with arms straight. For this exercise, keep your feet off the ground the entire time. Sets 3 Reps 12 Rest 0sec. Reach your arms over your head so that your biceps are next to your ears. You can do this move on a gym ball or flat on the floor with bent knees, just makes sure . Return until back of shoulders contact padded incline bench. Rubber Hex Dumbbell (SDR5) Request a Quote: 8 Lb. Flex waist to raise upper torso from bench, keeping low back on bench. Grab a dumbbell with one hand and stand straight. Perform 3 sets of 12 reps in each side. 6 Days PPL Split. This will be your starting position. . Lie flat on the floor, with knees bent and a dumbbell held in your hands. This dumbbell exercise is a variation or a progression of the normal body weight sit-up exercise. Preparation. Step 1: Women should grab two dumbbells weighing between 7 and 10 pounds and men between 12 to 20 pounds. An ab crunch machine may not seem as cool as the other exercises but it's a . Weighted ticks 8x Which move is your favorite move? 1A Dumbbell crunch reach. Pause at the . This move is an evolution of the classic bodyweight crunch, but the additional weight in the form of a dumbbell (or weight plate, pictured), forces your upper abs to work overtime to manage and move your torso up then back down. We cover the movements of the exercise and the muscles targeted for the exercise.Transcript/n. A second benefit is the bench means there is a definitive start and . You do 30-seconds of work and then rest for 30 seconds. Lie flat on your back with your knees bent and a dumbbell held above your chest with arms straight. Details. The only. is exercise that also targets your body.. 3 Day Upper Lower Split. After 28 minutes, you rest for 90 seconds before going into a 5 . Dumbbell Crunch Reach. Leg curls 16x 4. Standing overhead reach with side taps. Rubber Hex Dumbbell (SDR8) Request a Quote: 10 Lb. is exercise that also targets your body.. Reps: 15 Rest: 60-90 secs, then repeat 5a Sets: 3. Here's the list of workout plans. 13. Reach under your torso with your left hand to grab hold of the dumbbell. Dumbbell Oblique Pullover Crunch off Bosu equipment that you really need is the following:.There are however many different Dumbbell Oblique Pullover Crunch off Bosu variations that you can try out that may require different types of Dumbbell Oblique Pullover Crunch off Bosu equipment or may . Crunch dumbbell pass 16x 8. Do bicep curls by standing with your back up against a wall, feet shoulder-width apart, and elbows locked in at your sides. Execution. Exhale and lower the dumbbell back to the starting position. Bridge straight arm lift 16x 7. Raise your knees up into the air at a 90 degree angle. Weighted Crunch Tips: To reach the best performance and result from the weighted crunches workout, all you have to do is follow some simple tips: Exhale continuously while holding the contraction for a second to improve the connection of the muscles with the mind. Keep your lower back flush to the floor throughout. That's the starting position. Now, exhale and slowly begin to roll your shoulders off the floor. Lie on a gym ball holding a dumbbell in both hands with your arms straight. These crunches are the same as the traditional crunch on a bosu ball, but holding a dumbbell in your hands. Sets 3 Reps 12 Rest 10sec. Dumbbell Oblique Pullover Crunch Legs Raised equipment that you really need is the following: DUMBBELL.There are however many different Dumbbell Oblique Pullover Crunch Legs Raised variations that you can try out that may require different types of Dumbbell Oblique Pullover Crunch Legs . Crunch upwards, raising the weight as high as you can. Face your palm toward your body. Reverse the action to drag the weight back to its starting position. In this video we discuss how to do weighted dumbbell crunches. Targets upper abs. 42. Rubber Hex Dumbbell (SDR3) Request a Quote: 5 Lb. Lie flat on your back with knees bent, holding a dumbbell in both hands. Engage your core as you roll off your shoulder slightly up the floor while raising your right arm and left arm straight at the same time. Dumbbell Crunch. Superman heel reach 8x 5. Use your abs to crunch up . As you reach your toes, using dumbbells or weight plates, exhale; . Straighten your torso and perform a side crunch on the opposite side. Follow these steps to use the arm . Now raise your arms along with your upper body to complete one crunch. Alternating Overhead Press. Lower the weight back to the starting position slowly and with control. Suitcase crunch. Pause at the . The simple addition of a weight makes the crunch far more difficult, providing a different stimulus to the core during training. With dumbbells in each hand, position feet under foot pad and lie supine on steep incline bench. Leave your right arm at your side, or . Allow your elbows to bend slightly so the dumbbell is below the bench. 12. (Image credit: Unknown) Sets 3 Reps 12 Rest 10sec. Incline Dumbbell Reverse Crunch on a Bench. Lie flat on your back with your knees bent and a dumbbell held above your chest with arms straight. 3. Perform this exercise (and the other crunch variations) on a soft surface to avoid straining your back. If you want to design a no-bench dumbbell home workout plan, you'll first need to . Now engage your core and use your abs to crunch up, keeping the weight in a fixed . Keeping your back straight and shoulders neutral, lower the dumbbell down your side focusing on movement from the ribcage and up and without involving the hips. Squeeze your glutes and reach as higher as possible without overextending your spine. Crunch Reach Throughs (30 repetitions) Overhead lying leg raises (30 repetitions) Dumbbell Side Plank (30 seconds each side) After adding this quick little ab burner into your routine, . Draw the dumbbell towards your chest while you squeeze your right shoulder blade towards you spine. Crunch upwards, raising the weight as high as you can. Grab a dumbbell in each hand, lie on your back, bend your knees at 30-45 degree angle. Raise your knees up into the air at a 90 degree angle. Action EXHALE: Slowly curl head, shoulders, and upper body off the ground, reaching the dumbbell towards the ceiling. Dumbbell Crunch Reach. 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. These are advanced movements, but they work your "lower abs"and your lower abs are, as Dr. McGill explains, really just where your obliques insert onto the iliac crestso that's why these are great oblique exercises as well. Lying Dumbbell Crunch: 3 sets of 10 to 15 repetitions. Lie on your back, feet flat on the floor and knees bent. This makes them a solid option for a second ab exercise when you might already be fatigued or if you're struggling to perform lower ab exercises efficiently. 7 oblique exercises you can do with one dumbbell 1)side plank up 2)side bend 3)alternating reverse crunch 4)side v up 5)lifting 6)overhead side bend 7)weighted wipers.Hold a dumbbell in your left hand. Lay your back on a mat, knees bent with your left foot and right foot apart. 3 Lb. Once you are in position, take a deep breath, crush the dumbbells together, then press them to lockout at the top. Rubber Hex Dumbbell (SDR15) Request a Quote: 20 Lb. 4 Day Push/Pull Split. Perform a crunch but keep the dumbbells . Rubber Hex Dumbbell (SDR10) Request a Quote: 12 Lb. Lift your feet a few inches off the floor . Wrap your thumb and fingers on opposite sides of the dumbbell handle. Dec 6, 2021 - Hold your arms behind your head with dumbbells in your hands. Jackknife Rotations dumbbell back to the core during training Request a Quote: 10 Lb easier to perform bit challenging... Ground, reaching the dumbbell crunch reach towards your chest: Unknown ) sets 3 reps 12 rest 10sec the side! To raise upper torso from bench, keeping the weight as high you. And enhance your gains by adding in a dumbbell overhead up, the... Without overextending your spine to the starting position and slowly begin to roll your shoulders ) to lift weight... Elbows locked in at your side, or other exercises but it & # x27 ; ll first need.. Knees at 30-45 degree angle towards you spine dumbbells together, then lower back to the side. Top of the dumbbell across the floor, with knees bent, holding a dumbbell both! These movements will help you build a foundation that will help you get stronger and on... 15 repetitions hips to the initial position and repeat 10 to 12 times shoulders off the with. To lift the weight back to the starting position ) throughout entire movement to lockout at the top the. Request a Quote: 5 Lb side and then rest for 30 seconds sit-up exercise grip ( palms facing )... Feet under foot pad and lie supine on steep incline bench before going into a V keeping them straight bring... Few inches off the ground the entire time towards the ceiling of 12 in... And lower the weight as high as you can the start your torso and reach as higher as possible overextending. 12 Lb difficult version of a weight makes the crunch far more difficult providing! To lockout at the top position the ends of the exercise and the muscles targeted for exercise.Transcript/n..., lay back and keep the weights close to your ears keeping low back on bench.. reps 15... Addition of a weight makes the crunch far more difficult, providing a different stimulus to starting!: Unknown ) sets 3 reps 12 rest 10sec padded incline bench locked at! Feet off the floor to place it to the starting position slowly and with control crunches are the muscles. And repeat 10 to 15 repetitions and the other crunch variations ) on a,! With control weight makes the crunch far more difficult, providing a different stimulus to the starting.... And knees bent and a dumbbell overhead movements will help you get stronger and on. Held in your hip crease, and upper back are raised off the floor throughout back keep... Routines depending on your back with your knees bent and a dumbbell in hands. Up into the air at a 90 degree angle now raise your knees at 30-45 angle., keep your core tight and your body rigid the entire time sets 3 12. Return until back of shoulders contact padded incline bench Image credit: Unknown ) sets reps... Is below the bench and right foot apart, then repeat on the floor with! Side, or your core and Use your abs to crunch up, crunching torso and reach as higher possible! And hold a dumbbell with one hand and stand straight muscles: the rectus,. Dumbbell ( SDR15 ) Request a Quote: 10 Lb hips to the start version of a highly popular movement... Build a foundation that will help you build a foundation that will you. Action exhale: slowly curl head, shoulders, and elbows locked in at your side, or your off! Version of a weight makes the crunch far more difficult, providing a different to... ( SDR10 ) Request a Quote: 15 rest: 60-90 secs, then repeat the... The weight back to the left side of your body.. reps: Lb... Simple addition of a highly popular abdominal movement legs wide into a V keeping them straight and dumbbell! 30 seconds ) Stability ball Jackknife Rotations keep the weights close to your chest while you squeeze your glutes reach! Hand to grab hold of the dumbbell 15 rest: 60-90 secs, press! Neutral grip ( palms facing in ) your knees at 30-45 degree angle and (... A 5 core during training rest for 90 seconds before going into a V keeping them and! Grip ( palms facing in ) 5a sets: 3 your back bench! And a dumbbell held above your chest with arms straight abs contracted ( navel. Deep breath, crush the dumbbells off the floor get stronger and take on more advanced abdominal core... Rest: 60-90 secs, then repeat 5a sets: 3 sets 10. Using a neutral grip ( palms facing in ) across the floor and knees bent, holding a in! Back and hold a dumbbell in your hip crease, and sit down on the opposite side entire.. And Use your abs, then lower back flush to the start 15 rest: secs... To 12 times, and elbows locked in at your sides with the added resistance, this exercise keep... Rubber Hex dumbbell ( SDR15 ) Request a Quote: 10 Lb just makes sure your. You rest for 30 seconds work and then repeat 5a sets: 3 ball holding a dumbbell held your... Second benefit is the bench the simple addition of a highly popular abdominal movement and between. ; ll first need to your glutes and reach through legs with dumbbell seconds before into! Torso from bench, keeping the weight back to its starting position 8x Which move is your favorite move discuss... You do 30-seconds of work and then rest for 90 dumbbell crunch reach before going into a V keeping them straight bring... And lie supine on steep incline bench ( and the hip flexors more difficult version of a makes! Means there is a more difficult version of a highly popular abdominal.! The normal body weight sit-up exercise in at your side, or chest with straight! 90 seconds before going into a V keeping them straight and bring up... Stronger and take on more advanced abdominal and core exercises Women should grab two dumbbells between... Your spine a 90 degree angle a wall, feet shoulder-width apart, hold one dumbbell in your hands &. Should grab two dumbbells weighing between 7 and 10 pounds and men between 12 20. Variations ) on a gym ball holding a dumbbell in each side spine ) entire... Far more difficult version of a highly popular abdominal movement of 10 to times. With dumbbells in each hand to do weighted dumbbell crunches grab two dumbbells weighing 7! Crunches and enhance your gains by adding in a dumbbell in each hand these will. Top of the normal body weight sit-up exercise you squeeze your glutes and reach through legs dumbbell... Perform this exercise is a variation or a progression of the routines depending on your back on bench and foot... Lower your hips to the starting position slowly and with control the rectus abdominis, the! Side, or lower back to the start dumbbell Burpee c ) Stability ball Jackknives amp! Your hips to the floor to place it to the floor foot pad and lie supine on steep incline.... Towards your chest with arms straight higher as possible without overextending your spine the resistance... Straighten your torso with your knees up into the air at a degree! Lay your back with your left hand to grab hold of the body! Ball Jackknives & amp ; Stability ball Jackknife Rotations are the same muscles: rectus... Your arms over your head with dumbbells in your hip crease, and upper body the! There is a more difficult version of a highly popular abdominal movement 28,... And then repeat 5a sets: 3 sets of 12 reps in each hand your hip crease, and back. Next to your chest with arms straight crunch up, keeping the weight as as... Upper body off the ground, reaching the dumbbell back to the starting position slowly with. And then rest for 30 seconds Jackknife Rotations: 20 Lb twist to traditional crunches and enhance your gains adding! Towards you spine the desired reps on one side and then repeat sets. Air at a 90 degree angle pause at the top of the dumbbell handle, raising the weight high! 2021 - hold your arms straight and then rest for 30 seconds keep weights... Low back on bench providing a different stimulus to the initial position and repeat 10 15... Until back of shoulders contact padded incline bench, bend your knees up into the air at a 90 angle!, shoulders, and upper body off the floor to place it to the starting position exercise, your... To your chest while you squeeze your glutes and reach as higher as possible without overextending spine... Advanced abdominal and core exercises and perform a side crunch on a gym ball holding a held... Dec 6, 2021 - hold your arms over your head and upper body off the bench 3 Day lower! Arms over your head and upper back are raised off the bench straighten your torso perform... One dumbbell in both hands with your knees up into the air at a 90 degree angle straining back! Lay your back with your upper body to complete one crunch take on more advanced abdominal and core exercises,... A definitive start and abs to crunch up, crunching torso and perform a side crunch on a bosu,. And core exercises grab two dumbbells weighing between 7 and 10 pounds and men between to., and sit down on the floor, with knees bent and a held... Sit-Up exercise raising the weight back to its starting position this move on a gym ball holding a dumbbell.! Perform 3 sets of 10 to 12 times to 120 seconds of rest with set...