As easy as it may look in pictures or videos, Dumbbell Crunch is a challenging abdominal workout that effectively activates the core.
While doing the technique you may feel like your abdominal area in on fire. That is how effective the work out is.
HOW TO DO DUMBBELL CRUNCH PROPERLY
For this workout, you are to lay down on the floor, which requires you to use a yoga/gym mat to protect your skin and to offer a cushioned surface for your lower back.
- Grab a dumbbell with a weight that best matches your fitness ability and lie on the gym/yoga mat on your back.
- Bend at the knees so that your feet are firmly planted on the floor, hold the dumbbell at the weighted end with both hands and extend your arms above your chest area. This is your starting position.
- Exhale and slowly lift/curl your upper body and head off the ground while lifting the dumbbell upwards. Make sure to squeeze your abdominal muscles when curling off the ground to activate the muscles and fully use them to do the technique.
- Your lower back and feet should be on the ground at all times.
- Inhale and go back to your starting position and hands maintaining the upward position.
- During the whole motion, maintain a slow and controlled movement.
- Do 3 sets of 10-12 reps.
WHAT MUSCLES DO DUMBBELL CRUNCH WORK
The abdominal muscles are composed of five main muscles: rectus abdominis, transversus abdominis, pyramidalis, internal and external oblique muscles. The muscles are a set of strong muscles lining the walls of your abdomen. They are located between your ribs and pelvis.
The muscles are essential for protecting internal organs, spine support while doing activities, maintaining posture and increasing intra-abdominal pressure when necessary (labor, defections, forced expiration).
Doing this workout greatly activates the abdominal muscles and helps in strengthening and developing of the muscles.
While doing Dumbbell Crunch, you might feel very uncomfortable like your muscles are on fire; this means your core is working effectively.
Developing and strengthening your abdominal muscles is of great importance as it helps gain momentum and endurance while working out and in you day-to-day activities.
DUMBBELL CRUNCH BENEFITS
STRENGTHENS THE ABDOMINAL MUSCLES
Having strong and developed abdominal muscles helps protect your internal organs from harm since the muscles have developed and injuries tend to be mild rather than severe if your muscles were not strong and well developed.
Strong muscles also help during workouts for upper body development, since endurance is increased.
That defined and toned core is what most people aim at when they decide to start working out. Getting that snatched torso for aesthetic purposes motivates one to keep having a consistent workout program.
ALTERNATIVES TO DUMBBELL CRUNCH
Not everyone’s favorite workout but with how engaging and effective the workout is, it is almost impossible to miss it in workout plans.
How to do it:
- Find a space on the floor where you can stretch your whole body length.
- Use a yoga/gym mat for padding and skin protection.
- Start by being on all fours then fully stretch out where you are on your toes and your elbows are supporting your upper body (plank position).
- Keep elbows directly below your shoulders and head relaxed and looking down.
- Your body should be in a straight line to have a neutral spine position.
- Hold this position for as long as you can. Taking breaks in between
Same as the plank exercise, find a place you can use where you can stretch your whole body length.
How to do it:
- You will be using dumbbells. Place them on the floor and take up a plank position with your hands not elbows.
- Grab each dumbbell on each hand and make sure they are right below your shoulders. Maintain the plank position with feet hip-width apart. This is your starting position.
- Inhale and lift your right hand with the weight while engaging your core.
- Draw the dumbbell towards your chest while you squeeze your right shoulder blade towards you spine.
- Maintain the straight body position and do not twist your body, as the focus will no longer be on the intended muscles.
- Exhale and lower the dumbbell back to the starting position.
- Shift the same technique on the left side.
- Do desired reps and sets.
Do not mistake this workout for a swimming lesson, although it cannot be that bad. Flutter kicks are easy while in water but while on solid ground with nothing to support your weight, be sure to feel your core muscles working and possibly on fire.
How to do it:
- You will need a yoga/gym mat for this workout.
- Lay down on the mat facing up and place your hands palm flat underneath your butt.
- Lift your outstretched legs to a 45-degree angle from the ground. Lift the left leg slightly higher than the right then lower it back to the 45-degree angle. Do the same for the right leg and maintain a smooth motion of flutter kicking.
- Keep your upper body on the ground at all times to activate the core muscles.
- If you feel it is more of a challenge, after a few kicks lower your legs back to the ground for a few seconds then resume the work out.
- Repeat this technique as many times as possible.
DUMBBELL CRUNCH MISTAKES TO AVOID
LESS CORE ENGAGEMENT
With the abdominal muscles being the primary muscles worked on, engaging the core is the whole point for Dumbbell Crunch. If you feel like the muscle activation is too extreme, do less reps and after a few seconds pause.
Slow and controlled motions gives time to the abdominal muscles to engage and activate but if you move fast, this leads to a longer period for results to start to show.
No pain no gain; Dumbbell Crunch will test your cores limit and endurance. The exercise is a good one especially if you are doing home workouts and you can use your water bottle as weight and still have an engaging workout.