Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredOther
- MechanicsIsolation
- Force TypePull
- Experience LevelIntermediate
- Secondary Muscles
None
Target Muscle Group
Abs
Weighted Crunch Overview
The weighted crunch is a variation of the crunch and an exercise used to build the abdominal muscles.
Adding weight is a common form of progression used to make bodyweight exercisessuch as the crunchmore challenging. Doing so allows for the lifter to progressadaptand build more muscle.
Weighted Crunch Instructions
- Lay supine in a relaxed position with your knees bent.
- Hold a weight plate directly over your chest and press it to extension.
- Raise your knees to 90 degreesat which point they will be perpendicular to the floor.
- Exhale as you reach towards your toes with the weight plate.
- Once your abs are fully contracted and your upper back is off the floorslowly lower yourself back to the starting position.
- Complete for the assigned number of repetitions.
Weighted Crunch Tips
- Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second to improve mind muscle connection.
- If your lower back bothers you during this exercisechoose more anti extension and anti rotation based movements.
- Avoid putting the hands behind the head as this can lead to excess strain upon the neck.
31 Comments
I have low bone density so crunches are a contraindication for me. What’s an effective alternative to weighted crunches?
Hi Emilyif you can do planksthose would work well. There is also a standing crunchwhere you simply tighten your stomach and bend forward as you would if you were lying down. It's not quite as effective but it does work. Outside of thatI would suggest talking to your doctor.
Great workouts! I'm a retired K-9 Sgt with 28 yrs of service. I've been in the gym most of my adult life but being on SRT I've been "banged" up quite a bit. My question is having FIVE spine surgeries. The fifth one taking 15 hrs to complete and I'm now fused from T4 to my pelvis. I do cable crunches and heavy DB weighted ball crunches. Sowould this exercise be a spine safe exercise?
Hey Davefirst and foremostthank you for your service.
I believe this one would be ok as long as you did not go heavy. HoweverI suggest talking with your surgeon and/or your physical therapist. They would override my opinion for sure.
Could you please let me know if this exercise is safe for a person with mild diastasis recti? If notwhich exercise would be a good substitute?
Hey Jelena,
As always we recommend consulting with your specialist on the diastasis recti. However you might find better luck with deep core work like deadbugs. The goal is to heal the diastasis rectiso focusing on slow and controlled bodyweight movements is key: https://www.muscleandstrength.com/exercises/dead-bug
Like to increase strength and AB’s
In 1982 I had a spinal fusion Harrington rods are still installed I am 56 of the spinal fusion was around l4 l5 in that region what exercises can I do that will not aggravate my lower back I also have hyperladosis and scoliosis again I'm 56 and starting to fill you know that lower region
Weighted crunches would definitely be outDamon. I would suggest talking to your doctor. The only movement I would feel comfortable recommending for you would be planks.
I had scoliosis when I was a teenager and they did surgery on my spineso now the top of my spine down to the top of my lumbar is is permanently straight with titanium rods. Is there any alternatives to this exercise that bend the top of the spine and can be done at home? All I have is dumbells and a bench. Thanks
HiBlake. That is a tough one. You can do standing crunches with a band. You would need to secure the band to the top of a solid base like a pullup machine or a squat rack. Then take the bottom of the band and hold a side in each hand at shoulder height. You would then bend the top of the spine as best as you can and squeeze the abs. If that doesn't workthen you may need to talk to your doctor about finding something you can do.
Can I do exercise with a dumbbell?
Absolutely. Hold the sides of the dumbbell on your chest while you're doing the crunch.
Nice workout plan
Is it okay to rest my feet 90 degrees on a bench and focus on abs contraction?
AbsolutelyGerardo! If that helps you feel the abs working morego for it!
Can I do a oblique plate twist instead for this
They don't exactly work the same portion of the absEthan. Howeverif you would do one or the otherI actually suggest the oblique twist. SoI say yes.
My neck hurts while doing this exerciseam I doing something wrong?
HiBart. Do your best to keep your neck neutral. Many people turn their head as well while doing this exercise.
If this doesn't solve the issuesee a physician about it.
Can I understand what does this means?
*Each set utilzies a drop set. So perform 1 setdrop the weight performing an additional setrestand repeat.
Perform one set with the weight you want to use. As soon as you finish the last repquickly reduce the weight you're usingand immediately continue performing reps until you reach the number you want or you can no longer continue with good form.
Can I use a dumbbell instead of a weight plate? Also how heavy should it be for beginners?
Hey Alexander - yes you can. Weight should be one that you can move safely and with proper form for the given number of reps.
Okaythank you.
What would be the normal range for reps in an workout please?
HiFrancine. Different programs have different rangesbut three to four sets of 10-20 reps is a good range to start with.
My neck hurts when doing this. Am j doing anything wrong?
My Quads always hurt so bad when I do this exercise.
Crunches gives me abdominal cramps. Solutions?
Push through it!