Crunch With Medicine Ball
Description
The crunch with medicine ball is a loaded crunch variation where you hold a medicine ball at your chest or extended overhead during the crunch. The added weight provides progressive overload to standard crunches, making them more demanding for ab strength development.
Equipment Required
Crunch With Medicine Ball Instructions
- Lie flat on your back with knees bent at 90 degrees and feet flat on the floor.
- Hold a medicine ball with both hands at your chest or extended above your chest.
- Brace your core. Press your lower back into the floor.
- Curl your torso up toward your knees, lifting your shoulders off the floor.
- Continue curling until your shoulder blades clear the floor.
- Squeeze your abs hard at the top.
- Lower under control over two seconds. Stop just before your shoulders touch the floor.
- Repeat for the desired number of reps. For more difficulty, hold the ball overhead.
Crunch With Medicine Ball Form & Visual
Crunch With Medicine Ball Benefits
- Adds progressive load to crunches
- Builds ab strength beyond bodyweight
- Easy to scale by ball weight or ball position
- Useful when sit-ups are too easy
- No bench needed
- Effective home ab exercise
Crunch With Medicine Ball Muscles Worked
- Rectus abdominis
- Obliques
- Hip flexors
- Anterior deltoid (overhead variation)
Crunch With Medicine Ball Variations & Alternatives
- Medicine Ball Crunch
- Weighted Crunch
- Standard Crunch (bodyweight)
- Med Ball Crunch with Throw
- Med Ball Russian Twist
