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Abdominals

Weighted Crunches

Weighted Crunches (Start)Weighted Crunches (End)
LevelBeginnerEquipmentMedicine ballMechanicIsolationForcePull

A crunch holding a weight on your chest that increases resistance for the abdominals.

Strength
Primary musclesAbdominals

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on your back with your knees bent and feet flat on the floor.
  2. 2Hold a medicine ball against your chest.

How to perform

  1. 1Brace your abs and curl your shoulders off the floor.
  2. 2Squeeze your abs at the top.
  3. 3Pause briefly.
  4. 4Slowly lower your shoulders back to the floor.

Alternatives

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More with Medicine ball

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Stretches for Abdominals

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