Weighted Crunches
Works the abs.
- Primary muscles
- Abs
- Equipment
- Medicine ball
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Abs exercises
- Medicine Ball Full Twist Medicine ball
- One-Arm Medicine Ball Slam Medicine ball
- Supine One-Arm Overhead Throw Medicine ball
- Supine Two-Arm Overhead Throw Medicine ball