Medicine Ball Abs Crunch
The medicine ball abs crunch is a weighted abdominal exercise that targets the rectus abdominis. Holding a medicine ball against the chest adds load to the standard crunch, increasing the difficulty and muscle engagement.
How to do it
- Lie flat on your back with your knees bent and feet flat on the ground.
- Hold a medicine ball with both hands against your chest.
- Engaging your abs, curl your upper body off the ground, bringing the ball toward your knees.
- Pause at the top of the movement, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the floor throughout the movement.
- Hold the medicine ball snugly against your chest.
- Lift your shoulder blades off the floor using your abs, not your neck.
- Exhale as you crunch upward and inhale as you return down.
Breathing: Exhale as you crunch up toward your knees, and inhale slowly as you lower your upper body back down to the floor.
Common mistakes
- Pulling on the neck with your hands, which strains the cervical spine instead of working the abs.
- Using momentum to swing up, which reduces muscle engagement in the target area.
- Rushing through the repetitions, which shortens the time under tension for your abdominals.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back or neck pain, stop the exercise and ease off.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your abdominal muscles working to lift your upper body. Some mild engagement in the hip flexors is normal.
How heavy should the medicine ball be?
Start with a light medicine ball that allows you to complete all repetitions with good form before increasing the weight.
What if my neck hurts during crunches?
Neck pain usually means you are pulling with your arms. Focus on keeping your gaze toward the ceiling and lifting with your chest.