Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
Loading
Getting your next view ready…
Getting your next view ready…
The Weighted Crunches primarily works the abdominals. It is a strength movement performed with medicine ball.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same medicine ball setup, range of motion and recording method when comparing Weighted Crunches sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
