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The weighted floor crunch with feet on a bench is an advanced variation of the traditional floor crunch that adds resistance by holding a weight plate or dumbbell. Placing your feet on a bench stabilizes your lower body and increases the focus on your upper abdominals.
Equipment Setup: Gather a weight plate or dumbbell and find a flat surface, such as an exercise mat, to lie on. Place a bench or sturdy platform near your head to rest your feet on.
Position the Bench: Position the bench close to your head, ensuring it's stable and secure. You should be able to comfortably reach it with your feet when lying on the floor.
Lie Down: Lie flat on your back on the exercise mat with your knees bent and your feet resting on the bench. Your feet should be hip-width apart and your knees at a 90-degree angle.
Hold the Weight: Hold the weight plate or dumbbell with both hands, keeping your arms extended above your chest. Your arms should be perpendicular to the floor.
Engage Your Core: Tighten your core muscles, and press your lower back into the floor. This helps maintain stability and prevent strain on your lower back.
Crunch Up: Exhale as you lift your head, neck, and shoulders off the floor while simultaneously raising the weight plate or dumbbell towards the ceiling. Keep your gaze focused on the weight. Your shoulder blades should come off the floor, and your chin should be slightly tucked.
Squeeze the Abs: At the top of the movement, contract your abdominal muscles and hold for a moment to intensify the contraction.
Lower Down: Inhale as you lower your upper body and the weight back down to the starting position, with your shoulder blades touching the floor.
