How to do it
Pause for a one-count at the top of each crunch before lowering back down.
- 1
Lie on your back with the soles of your feet together and knees opened to the sides, creating a diamond shape with your legs.
- 2
Hold a bottle weight on your chest with both hands.
- 3
Engage your abs and crunch up, lifting your shoulders off the floor while keeping the weight on your chest.
- 4
Slowly lower back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure your lower back remains in contact with the floor throughout the movement to protect your spine and isolate the abdominal muscles.
Common mistakes
- ✕Letting the knees lift and diamond collapse
- ✕Pushing the bottle with the arms to rise
- ✕Yanking the head upward with your hands