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To effectively perform weighted crunches for a more intense abdominal workout, start by lying on your back with your knees bent and feet flat on the floor. Hold a weight plate or dumbbell against your chest. Engage your core muscles and slowly lift your shoulders off the ground, focusing on contracting your abs. Lower back down with control and repeat for the desired number of reps. Make sure to use proper form and gradually increase the weight to challenge your muscles.

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5mo ago

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Like I said the other day, it's more about getting your body fat down to 10% or lower than abdominal exercises. Lots of people who are a completely normal weight and even somewhat thin will never see any sort of abdominal definition because they have a layer of fat over their abdominals. As little as 1/4 to 1/16th of an inch of fat around your abdominals can obscure them. You have to become truly lean to get a defined sixpack- abs don't just miraculously break through your fat after a few or even dozens of days of intense abdominal exercises. There's no mathematical formula as to the number of crunches you need to do for defined abs. Another consideration is that it's not just some number of crunches, but how well the crunches are performed which affects their intensity and effectiveness. Slow controlled crunches are definitely going to be more intense and demanding on your abdominals per repetition. Crunches done on an exercise ball allow for a much greater range of motion, and holding a medicine ball or other weight under your chin or by your chest during crunches adds additional resistance that your abdominals will have to move against.


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