Exercise guide
Crunch With Medicine Ball
- Beginner
- Isolation
- Rep-based
- Waist
This variation adds external resistance to the traditional crunch, significantly increasing the load on the rectus abdominis and obliques for improved core strength and definition. By holding the weight away from the torso, you increase the lever arm, forcing the upper and middle abdominal fibers to work harder.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Hold the medicine ball with both hands directly over your chest with arms slightly bent or fully extended.
- Tuck your chin slightly and press your lower back firmly into the floor to engage your transverse abdominis.
How to do it
- Exhale as you contract your abdominals to lift your head, neck, and shoulder blades off the floor in a controlled curl.
- Push the medicine ball toward the ceiling or your knees, focusing on the 'ribs to hips' contraction rather than just lifting the weight.
- Pause at the peak of the movement for one second to emphasize the mind-muscle connection.
- Inhale as you slowly lower your torso back to the starting position with a controlled 2-second eccentric tempo.
Form checklist
- Keep your lower back pressed into the mat at all times to protect the spine.
- Avoid using momentum or swinging the ball to pull yourself up.
- Maintain a space the size of an orange between your chin and your chest.
- Ensure your feet remain flat on the ground throughout the entire set.
Pro tips
- To maximize muscle fiber recruitment, visualize shortening the distance between your sternum and your belly button.
- Keep your arms extended further over your head (rather than over your chest) to increase the difficulty and tension on the upper abs.
Make it harder
- Lift your feet off the floor and hold your legs in a tabletop position (90-degree angle) to further challenge your stability.
- Add a rotation at the top of the crunch, moving the ball toward the outside of the opposite knee to increase oblique activation.
Frequently asked
- What muscles does the crunch with medicine ball work?
- The crunch with medicine ball primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the crunch with medicine ball?
- The crunch with medicine ball uses medicine ball.
- Is the crunch with medicine ball good for beginners?
- Yes. The crunch with medicine ball is a beginner-friendly movement and a strong foundation to build on.