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Waist · Dumbbell
Over Weight Ab Crunch
Over Weight Ab Crunch is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
- Hip Flexors · Iliopsoas
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius
How to do Over Weight Ab Crunch
- Begin by lying on your back with your legs straight on the floor close together. Hold a dumbbell with both hands, keeping your arms bent and behind your head, close to the floor.
- Engage your core muscles and lift your torso off the floor while bending your knees and raising them to your chest, and bringing the dumbbell close to your knees.
- Lower your body back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Exhale as you crunch up and inhale as you lower back down.
- Start with a lighter weight to master the form before progressing to heavier weights.
- Perform the movement slowly and with control to maximize muscle engagement and avoid injury.
Over Weight Ab Crunch alternatives
More abs exercises
Over Weight Ab Crunch FAQ
What muscles does Over Weight Ab Crunch work?
Over Weight Ab Crunch mainly works the abs in the waist (Rectus Abdominis and Iliopsoas). The shoulders and upper back work as secondary muscles.
What equipment do you need for Over Weight Ab Crunch?
You need a dumbbell.
How many sets and reps of Over Weight Ab Crunch should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Over Weight Ab Crunch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Over Weight Ab Crunch 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 Over Weight Ab Crunch?
Other exercises for the abs include Crunch With Medicine Ball, Oblique Crunch, Crunch (On Stability Ball) and Reverse Crunch.
For developers
Use Over Weight Ab Crunch in your app
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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