Weighted Crunches
How to do the Weighted Crunches
- 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.
How to program the Weighted Crunches
Sets and reps
As an isolation movement, the Weighted Crunches is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Weighted Crunches is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Weighted Crunches into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Weighted Crunches work?
The Weighted Crunches primarily targets the Abdominals.
What equipment do I need for the Weighted Crunches?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Weighted Crunches should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
