Weighted Crunch

Body region

• Core

Muscles

Main

• Rectus Abdominis

Helps

• External Oblique
• Internal Oblique

Holds

• Transversus Abdominis
• Iliopsoas

Equipment

• Weight Plate or Dumbbells or Medicine Ball

Technique

1. Lie on your back with knees bent and feet flat, holding a plate or dumbbell against your chest.
2. Tuck the chin slightly and brace the abs.
3. Curl the shoulders off the floor, bringing the ribs toward the hips.
4. Lower slowly without fully relaxing at the bottom.

Cues

• Hold the weight on the chest; holding it higher makes it harder.
• Add load only when you can do clean bodyweight crunches.

Common mistakes

• Jerking the weight up with the arms.
• Straining the neck forward.

Alternatives

• Crunch
• Decline Crunch