Weighted Crunches
The Weighted Crunches is a beginner medicine ball exercise that works the Abs. Follow the steps below.
Target musclesAbs
EquipmentMedicine Ball
LevelBeginner
How to do the 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.