Weighted Crunch

Sit on the floor with your knees bent and your feet flat on the floor. Hold a weight plate (or medicine ball or dumbbell) tight against your chest. (Five to eight pounds is a good place to start!) (A) Contract your abs, raise your head and shoulders, and crunch your rib cage toward your pelvis (B). Exhale as you crunch. Pause and squeeze your muscles for two seconds, then slowly return to the starting position. That's one rep.

Exercise how-tos adapted from The Women's Health Big Book of Abs, The Women's Health Big Book of Exercises, and womenshealthmag.com (Tricep Pushup, Military Press, and Weighted Crunch). For even more moves, get The Women's Health Big Book of Abs and The Women's Health Big Book of Exercises today!

Holly Perkins is a certified strength and conditioning specialist who holds a degree in exercise physiology. She is on a mission to match the number of women to the number of men in weight rooms around the world. Holly created the Women’s Strength Nation movement to help women uncover their personal strength through the development of their physical strength.

More from Women's Health:
The Short-on-Time, High-on-Intensity Workout
The How-Fit-Are-You? Workout
6 Trainers' Favorite Exercises for Stronger, Sculpted Arms


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