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Abs · Medicine Ball

Weighted Crunches

An isolation movement that trains your abs, done with a medicine ball.

Weighted Crunches, starting positionWeighted Crunches, end position
EquipmentMedicine Ball
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Weighted Crunches muscles worked, front viewWeighted Crunches muscles worked, back view
AbsPrimary

How to do it

  1. Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
  2. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
  3. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
  4. At the top of the movement, flex your abdominals and hold for a brief pause.
  5. Then inhale and slowly lower yourself back down to the starting position.

More ab exercises

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Log Weighted Crunches and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

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  • Every weight has a reason
  • Miss a day, the week re-fits
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