Crunch with Medicine Ball

Crunch with Medicine Ball

The Crunch with Medicine Ball is a highly effective exercise that targets the abdominal muscles, particularly the rectus abdominis. It is a variation of the traditional crunch, but with the added resistance of a medicine ball, which enhances the intensity of the exercise and engages the core muscles even further. To perform the Crunch with Medicine Ball, start by lying on your back with your knees bent and feet flat on the floor. Hold the medicine ball with both hands, keeping your arms extended above your chest. Engage your core muscles by drawing your belly button towards your spine. As you exhale, contract your abdominal muscles and lift your upper body off the floor, aiming to touch the medicine ball to your knees. Remember to keep your neck relaxed and avoid pulling on your neck. Inhale as you slowly lower your upper body back down to the starting position. The added weight of the medicine ball intensifies the resistance, forcing your abdominal muscles to work harder to lift your upper body. This exercise not only helps strengthen and tone your abs but also improves your overall core stability. Incorporate the Crunch with Medicine Ball into your regular core workout routine for a challenging and effective way to sculpt and strengthen your abdominal muscles. Remember to start with a weight that is appropriate for your fitness level and gradually increase it as you become stronger.


  • Lie down on your back with your knees bent and your feet flat on the floor.
  • Hold a medicine ball with both hands and extend your arms straight up above your chest.
  • Keep your core engaged and slowly lift your head, neck, and shoulders off the floor, while simultaneously raising the medicine ball towards the ceiling.
  • Exhale as you crunch up and try to reach the ball towards your feet.
  • Hold the contracted position for a brief pause and squeeze your abdominal muscles.
  • Slowly lower your upper body and the medicine ball back down to the starting position, inhaling as you do so.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maximize effectiveness.
  • Use a medicine ball that challenges your strength but still allows you to maintain proper form.
  • Exhale as you crunch up and inhale as you return to the starting position to improve breathing control.
  • Focus on quality rather than quantity by performing slow and controlled movements.
  • Keep your neck and shoulders relaxed during the crunch to prevent strain or tension.
  • Vary the angle of your knees to target different parts of the abdominal muscles.
  • Incorporate different variations of the crunch with medicine ball to target different areas of the core.
  • Combine the crunch with other exercises to create a full-body workout.
  • Ensure proper nutrition and hydration to support muscle growth and recovery.
  • Consult a fitness professional to ensure proper technique and form.


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