Weighted Crunch

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Hold a single dumbbell with both hands, either resting it securely on your upper chest or holding it with arms extended directly over your shoulders.
3. Tuck your chin slightly toward your chest to maintain a neutral cervical spine.
4. Engage your core by pressing your lower back firmly into the floor.

How to do it

1. Exhale as you contract your abdominals to lift your head and shoulder blades off the floor, curling your upper torso toward your knees.
2. Keep your lower back in contact with the floor throughout the entire movement; do not lift your mid-back.
3. Pause for one second at the peak of the contraction, squeezing your abs as hard as possible.
4. Inhale as you slowly lower your shoulders back toward the floor using a controlled 2-second eccentric tempo.

Form checklist

• Keep the lower back glued to the floor to isolate the abs and protect the spine.
• Avoid using momentum or swinging the weight to lift your torso.
• Ensure the movement comes from rib-to-pelvis compression rather than pulling with the neck.
• Maintain a consistent distance between your chin and chest.

Pro tips

• To maximize time under tension, stop just before your shoulder blades touch the floor at the bottom of the rep.
• Focus on the 'mind-muscle connection' by visualizing your ribs sliding down toward your hip bones during the crunch.

Make it harder

• Hold the dumbbell with arms fully extended overhead to increase the lever arm and mechanical disadvantage.
• Perform the movement on a decline bench to increase the range of motion and resistance at the top.

Frequently asked

What muscles does the weighted crunch work?

The weighted crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted crunch?

The weighted crunch uses dumbbell.

Is the weighted crunch good for beginners?

The weighted crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals