How to Do Weighted Crunches
Step-by-step instructions, muscles worked and workouts that use the weighted crunches.
| Main muscles | Abs |
| Also works | — |
| Equipment | Medicine Ball |
| Level | Beginner |
| Type | Strength |
How to do it
- 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.
- Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
- 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.
- At the top of the movement, flex your abdominals and hold for a brief pause.
- Then inhale and slowly lower yourself back down to the starting position.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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