Weighted Crunches

Weighted Crunches is a isolation strength exercise using medicine ball that trains the abdominals.

Open in MyoAmigo →

Primary muscles: Abdominals

How to do it

1. 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.
2. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
3. 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.
4. At the top of the movement, flex your abdominals and hold for a brief pause.
5. Then inhale and slowly lower yourself back down to the starting position.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Weighted Crunches from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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