Weighted Crunch
Weighted Crunch Exercise Description
The weighted crunch is a controlled spinal-flexion exercise that strengthens the rectus abdominis with assistance from the internal and external obliques. Adding an external load increases the demand on the abdominal wall while the movement stays focused on curling the ribcage toward the pelvis—not sitting all the way up. Proper execution emphasizes a slight posterior pelvic tilt and keeping the lumbar spine in light contact with the floor to limit hip-flexor dominance. The range of motion is small: lift the shoulder blades just off the floor while maintaining a neutral neck and steady breathing. Holding the load at the chest (or close to the upper chest/forehead) helps target the trunk flexors without pulling on the head or neck. Move slowly, prioritize tension over height, and keep the ribs “down” to maintain trunk stiffness throughout.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Weighted Crunch Exercise
‘- Lie supine with knees bent, feet flat and hip-width; head and neck neutral, gaze ceilingward.
– Brace the abdominal wall; gently posteriorly tilt the pelvis so the low back lightly contacts the floor.
– Hold a plate, dumbbell, or medicine ball against the chest (or close to the upper chest/forehead). Do not place hands behind the head.
– Inhale to prepare; keep shoulders down and ribs stacked over the pelvis.
– Exhale as you curl the ribcage toward the pelvis, lifting the shoulder blades 1–3 inches off the floor.
– Keep the lumbar spine in contact; avoid pushing through the feet or leading with the neck.
– Briefly pause at the top with the abdominals shortened; elbows remain in, load stays close to the torso.
– Inhale and lower with control until shoulder blades lightly touch down, maintaining tension and pelvic position.
Weighted Crunch Tips
‘- Keep the movement focused on curling your ribcage toward your pelvis, not sitting all the way up.
– Gently posteriorly tilt your pelvis so your low back stays in light contact with the floor.
– Lift your shoulder blades only 1–3 inches off the floor to keep the range of motion small and controlled.
– Hold the weight against your chest or close to your upper chest/forehead, and avoid placing your hands behind your head.
– Keep your head and neck neutral with your gaze toward the ceiling so you don’t lead with the neck.
– Brace your abdominal wall before you start and keep your ribs “down” and stacked over your pelvis as you curl.
– Exhale as you curl up and briefly pause at the top with your abdominals shortened.
– Keep the load close to your torso with elbows in throughout the movement.
– Inhale and lower slowly until your shoulder blades lightly touch down, maintaining tension and pelvic position.
Weighted Crunch Beginner Introduction
The weighted crunch is an ab-focused floor exercise that uses added resistance to challenge the front and sides of the midsection. It takes the familiar crunch pattern and pairs it with a plate, dumbbell, or medicine ball held close to the chest or upper chest/forehead, rather than behind the head. The body stays lying on the back with knees bent and feet on the floor, and only the upper part of the torso moves. The ribs glide subtly toward the hips while the shoulder blades lift just a little from the ground, creating a compact, controlled curl instead of a full sit-up.
Throughout the movement, the lower back remains gently connected to the floor with a slight hip tuck, which guides the work into the abs instead of the hip flexors. The neck stays long and relaxed because the load is supported by the hands and arms, not pulling on the head. Breathing is coordinated with each repetition, and the emphasis stays on steady tension through the core, small range of motion, and deliberate pacing rather than height or speed.