Weighted Wall Crunch

A crunch variation with the legs parked out of the way -- feet braced against a wall or box, or the legs simply held up -- so the hips stay quiet and the abs do the work.

How to do it

1. Lie on your back and park your legs so your hips cannot help: brace your feet against a wall or a box, or hold your legs up with the knees bent.
2. Hold a weight against your chest with both hands -- a plate, a dumbbell, or a kettlebell all work.
3. Crunch up, lifting your shoulder blades off the floor.
4. Lower with control.
5. Repeat.

Tips

• Exhale as you crunch up and inhale on the way down.
• Keep your neck relaxed instead of pulling your head forward.
• Press your lower back into the floor throughout the movement.

Muscles

Primary: Abs

Secondary: Obliques