Weighted Crunch

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) None
Equipment Medicine Ball
Emphasis Isolation
Type Pull

Weighted Crunch Instructions

  • Lie back on the floor with your legs extended
  • Hold a medicine ball with your arms are extended upward, perpendicular to the floor.
  • Your low back is pinned to the floor.
  • Take a deep breath out and imagine your abdominals curling your torso slightly off the ground.
  • You don't want a rigid, strict torso position. Your back should not be arched during the execution of the exercise. 
    • From an anatomy and biomechanics perspective, the rectus abdominus flexes the trunk.
    • You cannot flex a muscle if it is tense.
  • Negate the urge to generate momentum upward using the weight. Your arms are merely a lever for your core.
  • At the top, your upper back is off the floor. Your neck is in a neutral position.
  • Take a breath out and uncurl from the top back to the starting position. 


  • Keep your legs passive throughout the movement. Using your lower half with activate your hip flexors which will negate your abdominal musculature. 
  • At first, your legs will want to elevate or "spray" out. Through practice and greater core stability, you will be able to execute the crunch without much hip flexor involvement. 
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