Weighted Crunch
Strengthen your core with the Weighted Crunch! Add resistance to your routine and build defined abs.
The Weighted Crunch is a compound exercise that mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Weighted Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Boxer Muscle (serratus anterior)
Weighted Crunch Variations and Alternatives
How to do the Weighted Crunch
Weighted Crunch
Positioning:
Start by lying on your back on an exercise mat.
Hold a weight plate or dumbbell with both hands, arms extended straight up above your chest.
Bend your knees and lift your feet so that your calves are parallel to the ground. Your thighs should be perpendicular to the ground.
Movement:
Engage your core muscles by pulling your belly button towards your spine.
Inhale as you prepare, then exhale as you lift your upper body off the ground, bringing your shoulders closer to your knees. Keep your arms extended holding the weight above you.
Hold the position for a moment at the top of the movement to maximize contraction in the abs.
Slowly lower your upper body back to the starting position while inhaling.
Repeat the movement for the desired number of repetitions, keeping a steady pace and maintaining control throughout.
Tips:
Keep your lower back pressed into the mat during the crunch.
Avoid pulling on your head or neck with your hands; the lift should come from your core.
Start with a lighter weight if you are new to this exercise and increase as you gain strength.
Weighted Crunch FAQs
What muscles does the Weighted Crunch work?
The Weighted Crunch mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Weighted Crunch?
None. The Weighted Crunch is a bodyweight exercise, so you can do it anywhere.
Is the Weighted Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Weighted Crunch variations and alternatives?
Similar exercises include the Bottle-Weight Froggy Crunch, Bottle-Weight Overhead Crunch, Dumbbell Hollow Rock and Dumbbell Overhead Crunch.
Training calculators
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