Weighted Crunches
A beginner isolation strength exercise that works the abs, using a medicine ball.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Weighted Crunches
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Crunches
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
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2
Oblique Crunches
A beginner isolation strength exercise that works the abs, needing no equipment.
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3
Oblique Crunches - On The Floor
A beginner isolation strength exercise that works the abs, needing no equipment.
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4
Weighted Ball Side Bend
An intermediate isolation strength exercise that works the abs, using an exercise ball.
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5
Weighted Sit-Ups - With Bands
An intermediate isolation strength exercise that works the abs.
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6
Air Bike
A beginner compound strength exercise that works the abs, needing no equipment.
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7
Alternate Heel Touchers
A beginner isolation strength exercise that works the abs, needing no equipment.
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8
Barbell Side Bend
A beginner isolation strength exercise that works the abs, using a barbell.
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9
Bent-Knee Hip Raise
A beginner compound strength exercise that works the abs, needing no equipment.
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10
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
Frequently Asked Questions
What muscles do weighted crunches work?
Weighted Crunches primarily works the abs.
What equipment do I need for weighted crunches?
Weighted Crunches uses medicine ball.
Weighted Crunches: is it suitable for beginners?
Yes. Weighted Crunches is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of weighted crunches?
Crunches, Oblique Crunches, Oblique Crunches - On The Floor train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my weighted crunches reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; weighted crunches can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Weighted Crunches with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.