Weighted Crunches

A beginner strength exercise for the abs, done with a medicine ball.

Main muscles: Abs
Equipment: Medicine ball
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Weighted Crunches

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Weighted Crunches

Questions

What muscles does the Weighted Crunches work?

Mainly the abs.

Is the Weighted Crunches good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Weighted Crunches?

Good alternatives that train the abs: One-Arm Medicine Ball Slam, Alternate Heel Touchers, Barbell Side Bend or Bosu Ball Cable Crunch With Side Bends.

How many sets and reps of the Weighted Crunches should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).