Alternatives
- Toe Touches
- Russian Twist
- Leg Raises
Summary
The weighted crunch increases resistance during the standard crunch to build core strength and upper ab development. It’s ideal for progressing beyond bodyweight core training.
Benefits of the Weighted Crunch
- Adds resistance for ab muscle growth
- Focuses on upper abdominals
- Easy to scale with heavier or lighter weights
- Can be done with a dumbbell, plate, or kettlebell
- Suitable for short, focused ab sets
Weighted Crunch Muscles Worked
- Primary: Rectus Abdominis (Upper Portion)
- Secondary: Obliques, Transverse Abdominis
Instructions
- Lie on your back with knees bent and feet flat
- Hold a weight against your chest or extended above your chest
- Engage your core and lift your shoulders off the floor
- Avoid pulling with your neck or arms
- Pause at the top, then lower with control
- Keep the movement small and focused
- Repeat for the desired number of reps
Common Mistakes
- Pulling the neck forward
- Using momentum instead of control
- Letting the lower back arch
- Overreaching the weight past the knees
- Holding breath