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Waist · Dumbbell
Dumbbell Crunch Hold With Legs Off
Dumbbell Crunch Hold With Legs Off is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and hip flexors assisting. It needs a dumbbell. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Shoulders · Deltoids
- Hip Flexors · Iliopsoas
How to do Dumbbell Crunch Hold With Legs Off
- Lie flat on your back with your knees straight and your legs lifted off the floor almost parallel to the floor, holding a dumbbell with both hands extended just over your hips.
- Engage your core and lift your shoulder blades off the floor, performing a crunch while pushing the dumbbell over your thighs.
- Hold the crunch position for a few seconds, ensuring your abs are fully engaged and your lower back remains pressed into the floor.
- Slowly lower your shoulders back to the floor, maintaining control of the dumbbell throughout the movement. Repeat for the desired number of repetitions.
Form tips
- Breathe out as you lift your shoulders off the floor and inhale as you lower them back down.
- Focus on engaging your core muscles throughout the exercise for maximum effectiveness.
- Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable.
Dumbbell Crunch Hold With Legs Off alternatives
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Dumbbell Crunch Hold With Legs Off FAQ
What muscles does Dumbbell Crunch Hold With Legs Off work?
Dumbbell Crunch Hold With Legs Off mainly works the abs in the waist (Rectus Abdominis). The shoulders and hip flexors work as secondary muscles.
What equipment do you need for Dumbbell Crunch Hold With Legs Off?
You need a dumbbell.
How many sets and reps of Dumbbell Crunch Hold With Legs Off should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Crunch Hold With Legs Off good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Crunch Hold With Legs Off burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Crunch Hold With Legs Off?
Other exercises for the abs include Crunch (Legs on Stability Ball), Hollow Hold, Plate Hollow Hold and Abdominal Crunches With Hold.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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