Weighted Twisting Crunch

• Flat bench

1. Starting Position:

• Lie down on your back on a flat bench.

• Hold a dumbbell in one hand, keeping it close to your chest (or at shoulder level).

• Your feet should be flat on the bench with your knees bent at about a 90-degree angle.

2. Body Positioning:

   • Ensure your head and neck are supported on the bench.

   • Keep your core engaged and your back slightly arched.

3. Execution of the Movement:

   • Begin by lifting your shoulder blades off the bench, pulling your torso up towards your knees.

   • As you lift, twist your torso towards the side holding the dumbbell, aiming to bring your elbow towards your opposite knee.

   • Hold the contraction at the top for a moment.

4. Return to Start:

   • Slowly lower your torso back to the starting position while maintaining control.

   • Keep your movements smooth and avoid any jerky motions.

5. Repeat:

   • Perform 10-15 repetitions on one side, then switch the dumbbell to the other hand and repeat the exercise for the same number of repetitions.

Tips:

• Focus on your form, not just on the number of repetitions.

• Keep your movements deliberate to engage your core effectively.

• Ensure your opposite knee stays bent throughout the exercise for stability.