Medicine Ball Straight Crunch
The medicine ball straight crunch is a weighted abdominal exercise performed with arms extended overhead holding a medicine ball. Reaching the ball upward during the crunch increases the lever arm, intensifying the demand on the rectus abdominis.
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a medicine ball with both hands and extend your arms straight above your chest.
- Curl your upper body off the ground, reaching the ball straight up toward the ceiling.
- Pause at the top and squeeze your abs.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your lower back gently pressed into the floor.
- Extend your arms straight up toward the ceiling.
- Lift your shoulder blades off the mat using your abs.
- Breathe out as you crunch upward.
- Lower your upper body slowly with control.
Breathing: Exhale as you crunch upward and reach the medicine ball to the ceiling, then inhale as you slowly lower back down.
Common mistakes
- Pulling on your neck with your hands instead of lifting with your chest, which causes neck strain.
- Using momentum by swinging the medicine ball up, which reduces muscle engagement.
- Arching your lower back away from the floor, which can put unnecessary stress on your spine.
Muscles worked
Primary: abs. Secondary: hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 12–15 reps, rest 45 seconds
Build muscle
3–4 sets × 10–12 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back or neck discomfort, ease off and choose a gentler movement.
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 shoulders. You might also feel some mild tension in your hip flexors and shoulders from holding the ball.
What size medicine ball should I use?
Start with a light medicine ball—around 2 to 4 kilograms (4 to 9 pounds)—so you can keep your arms straight and maintain good form without straining your neck.
How often can I do straight crunches?
You can include core exercises like this 2 to 3 times per week, allowing at least a day of rest between sessions for muscle recovery.
What if my neck starts to hurt?
Neck discomfort usually happens when you pull your head forward with your arms. Focus on lifting your chest toward the ceiling rather than leading with your chin.