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Crunch with Medicine Ball

Crunch with Medicine Ball

The crunch with medicine ball is an effective exercise that targets the abdominal muscles, helping to strengthen and tone your core. This exercise is a variation of the traditional crunch and adds an extra challenge by incorporating a medicine ball. By utilizing this piece of fitness equipment, you can intensify your workout and engage your core muscles even more. During the crunch with medicine ball, you position yourself on the floor with your knees bent at a 90-degree angle, feet flat on the ground. Holding the medicine ball against your chest, you contract your abs to lift your upper body off the ground, aiming to bring your chest towards your knees. By lifting your shoulders off the floor, you engage your rectus abdominis, obliques, and even the deep transverse abdominis muscles. Incorporating a medicine ball into this exercise adds resistance, forcing your abdominal muscles to work harder. It also challenges your stability and balance, as you have to control the movement of the medicine ball. This exercise can be done in the comfort of your own home or at the gym, making it a convenient option for a strong core workout. Remember to start with a weight that challenges you but allows you to maintain proper form throughout the movement. As always, it's essential to listen to your body and perform the exercise at a pace that is comfortable for you. By adding the crunch with medicine ball to your fitness routine, you can take your core strength to the next level and see noticeable results in your abdominal muscles.


  • Lie down on your back with your knees bent and your feet flat on the floor.
  • Hold a medicine ball in your hands and extend your arms straight up above your chest.
  • Engage your core muscles and slowly lift your upper body off the floor, curling your shoulders towards your knees.
  • Maintain a controlled movement and avoid pulling on your neck or using momentum.
  • Pause at the top of the movement, squeeze your abdominal muscles, and exhale.
  • Slowly lower your upper body back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a lightweight medicine ball and gradually increase the weight as you get stronger.
  • Focus on engaging your core muscles throughout the exercise to maximize its effectiveness.
  • Take a deep breath in as you lower your torso towards the floor and exhale as you perform the crunch movement.
  • Avoid straining your neck by keeping it in a neutral position and not tucking your chin into your chest.
  • Include variations of the exercise such as twisting your torso to the side or lifting your legs off the ground to work different muscle groups.
  • Ensure proper form by keeping your lower back pressed into the floor and your feet firmly planted on the ground.
  • Incorporate the exercise into a well-rounded workout routine that includes cardio, strength training, and flexibility exercises.
  • Do not overdo it – start with a few repetitions and gradually increase the intensity and duration of your workout.
  • Stay consistent with your workouts and make sure to give your muscles sufficient time to rest and recover between sessions.
  • Fuel your body with nutritious foods that support muscle recovery and growth, such as lean proteins, complex carbohydrates, and plenty of fruits and vegetables.

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