Setup and loading
Weight held against your chest, or with arms extended over your torso for more difficulty.
How to do the weighted crunch step by step
- Lie down with your knees bent and hold a ball or plate against your chest.
- Lift your shoulders off the floor by contracting your abs.
- Hold for a second and lower slowly.
Form cues
- Short range of motion
- Lower back pressed down
Common mistakes
- Using so much weight that you pull on your neck
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Medicine ball3-6 kg (6-13 lb) for power throws.
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Variations and similar exercises
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