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Weighted Crunch

Primary target: Rectus Abdominis (腹直肌)

Exercise Details

Equipment

Weight plate/med ball held to the chest

Sets & Reps

3-4 sets × 12-15 reps · rest 60 s

How to do it

Hold the weight on the chest (never the neck); low back flat; exhale and curl the shoulder blades off the floor; 1-second pause; lower without fully unloading.

Common mistakes

Weight behind the neck, rigid straight-back sit-up (hip-flexor takeover), neck jutting

Muscles Worked

Other Exercises for the Same Muscle

Hanging Leg Raise · Crunch · Ab Wheel Rollout