Medicine ball crunch exercise

Medicine ball crunch

Exercise details

  • Target muscle: Rectus Abdominis
  • Synergists: Obliques
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Holding the medicine ball with both hands, lie supine (on your back) with your knees bent and feet flat on the floor.
  2. Straighten both arms and hold the medicine ball above your chest.


  1. Keeping the ball above your chest and your arms straight, exhale as you flex your waist to raise your head and shoulders off the floor.
  2. Hold for a count of two.
  3. Inhale as you slowly lower your head and shoulders back to the ground.
  4. Repeat the medicine ball crunch for the desired number of repetitions.

Comments and tips

  • Perform the medicine ball crunch in a controlled manner. Do not use momentum.
  • Keep your lower back flat on the floor throughout the exercise.
  • Master the crunch before attempting this exercise.
  • If keeping your arms straight throughout the exercise is difficult, hold the ball against your chest. Doing so will keep the weight closer to your center of gravity, making the exercise slightly easier.
  • A common myth is that exercises that target the abdomen or core, such as the medicine ball crunch, reduce belly fat. The truth is that, the only way to lose belly fat is to reduce overall body fat through proper diet and exercise.
  • See also the 90-degree crunch on bench and the bicycle crunch.
  • See also the kneeling cable crunch, the weighted stability ball crunch and the crunch with stability ball leg raise if you’d like to use other equipment.

Medicine ball crunch video

Sources, Spine Articulations

Similar Posts