Dumbbell Hollowed Crunch
Maximize core tension with this advanced hybrid. Combining a weighted overhead hold with a hollow body crunch, it strikes deep into your abdominals for elite stability and strength.
The Dumbbell Hollowed Crunch is a compound exercise that mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Hollowed Crunch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Obliques
How to do the Dumbbell Hollowed Crunch
Setup
Lie flat on your back on a yoga mat with your legs extended.
Hold a single dumbbell with both hands, extending your arms overhead close to your ears.
Execution
Engage your core while keeping your lower back pressed firmly into the floor.
Simultaneously lift your upper body, arms, and legs off the mat to enter a hollow body position.
From this hollow position, engage your abdominals further to perform a crunch, bringing the dumbbell toward your knees as you tuck them slightly.
Slowly extend your legs and lower your torso back into a controlled hollow body hold without letting your shoulders or lower back fully relax on the floor.
Maintain tension throughout the movement and repeat for the desired number of repetitions.
Dumbbell Hollowed Crunch FAQs
What muscles does the Dumbbell Hollowed Crunch work?
The Dumbbell Hollowed Crunch mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Dumbbell Hollowed Crunch?
None. The Dumbbell Hollowed Crunch is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Hollowed Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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