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All exercises

Medicine ball crunch

Intermediate

Medicine ball crunch is a isolation exercise for the abs, also working the obliques, quads, and chest.

What it works

Primary muscle

Abs

Also works

ObliquesQuadsChest

Equipment
Other
Movement
Core
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie supine with knees bent ~90° and feet hip-width apart; hold the medicine ball against your chest with elbows tucked.
  2. 2Posteriorly tilt the pelvis to lightly flatten the low back; brace the abs and keep the neck neutral with a slight chin tuck.
  3. 3Exhale and curl the trunk, lifting head, shoulders, and upper back until the shoulder blades just clear the floor; keep the ball touching your chest.
  4. 4Pause briefly and squeeze the abs; do not pull with the arms or jut the chin forward.
  5. 5Inhale and lower slowly, placing the spine back down segment by segment until the shoulder blades touch.
  6. 6Maintain a small, controlled range and steady tension; stop if you feel low-back discomfort or hip flexor dominance.

What to do instead

  • Bottoms-upBodyweight
  • Decline crunchBodyweight
  • Crunch (hands overhead)Bodyweight
  • Band bicycle crunchResistance band
  • Incline leg hip raise (leg straight)Bodyweight
  • Crunch (on stability ball)Other

Easier variations

  • Cross body crunchBodyweight
  • Crunch floorBodyweight
  • Frog crunchBodyweight
  • Groin crunchBodyweight

Harder variations

  • Hanging straight twisting leg hip raiseBodyweight
  • Suspended reverse crunchBodyweight
  • Hanging straight leg hip raiseBodyweight
  • V-sit on floorBodyweight
Logged today · 1 min restMedicine ball crunch

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