Here is gymates how to guide:
Weighted ab crunch exercises can be a great way to target and strengthen your abdominal muscles, but it’s important to perform them safely to avoid injury. Here’s a guide to safely performing weighted ab crunch exercises:
Choose an appropriate weight: Start with a lighter weight and gradually increase it over time as your strength improves. Avoid using weights that are too heavy, as this can increase your risk of injury.
Position yourself correctly: Lie flat on your back with your knees bent and your feet flat on the floor. Hold the weight against your chest with your hands or place it behind your head.
Engage your core: Before you start the exercise, engage your core muscles by drawing your belly button in towards your spine. This will help protect your lower back during the exercise.
Exhale and lift your upper body: Exhale and lift your upper body off the floor, curling your shoulders towards your hips. Keep your chin tucked in and your neck relaxed. Hold the position for a few seconds.
Inhale and lower your upper body: Inhale and slowly lower your upper body back down to the starting position.
Repeat for the desired number of reps: Aim for 10-15 reps per set, and do 2-3 sets in total.
Listen to your body: If you feel any pain or discomfort during the exercise, stop immediately. It’s better to start with lighter weights and gradually increase the weight over time