Weighted Crunches
Muscles worked
Instructions
- 1Lie 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.
- 2Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
- 3Now, 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.
- 4At the top of the movement, flex your abdominals and hold for a brief pause.
- 5Then inhale and slowly lower yourself back down to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Weighted Crunches
The weighted crunch follows the exact same mechanics as the classic crunch, feet on the floor or a bench with knees bent at 90 degrees, but holding a weight against the chest or extended above the torso to add resistance. This overload lets you keep progressing once bodyweight crunches become too easy, applying the same progressive overload principle used for any other muscle group. The range of motion stays deliberately short, with the shoulders lifting only a few centimeters and the lower back staying pressed to the floor throughout. It's one of the simplest ways to intensify an ab exercise you've already mastered without needing complex equipment.
check_circleBenefits
- check_circleApplies progressive overload to the abs
- check_circleSame technique as a classic crunch, so easy to learn
- check_circleOnly needs a simple weight (plate, dumbbell, medicine ball)
- check_circleAllows continued long-term progress
lightbulbExecution tips
- lightbulbHold the weight close to your body for control
- lightbulbKeep your lower back pressed to the floor throughout
- lightbulbOnly lift a few centimeters, focusing on the contraction
- lightbulbChoose a load that lets you keep clean technique
warningCommon mistakes
- warningUsing too heavy a load, which breaks down technique
- warningLetting the lower back arch and lift off the floor
- warningPulling on the neck instead of holding the weight properly
- warningMoving too fast and relying on momentum
helpFrequently asked questions
When should I start adding weight to crunches?expand_more
Once you can do 20 to 25 bodyweight crunches with perfect technique, it's time to add a light load.
Where should I hold the weight, on my chest or overhead?expand_more
On the chest to start, it's more stable; holding it above the torso increases the lever arm and the difficulty.
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