Smart Workout Diary

Weighted Crunch

The weighted crunch is a floor-based abdominal exercise performed by curling the upper torso while holding a weight securely against the chest. It primarily trains the rectus abdominis, especially the upper portion, and can support abdominal strength and muscle development. The movement uses a short, controlled range rather than a full sit-up.

Demonstration

Weighted Crunch — demonstration 1
Weighted Crunch — demonstration 2

Instructions

  1. Set up: Lie on your back with knees bent, feet flat on the floor, and a weight plate held firmly against the center of your chest.
  2. Brace: Gently draw your ribs down and tighten your abdomen; keep your lower back in a comfortable natural position.
  3. Crunch up: Exhale as you lift your shoulder blades from the floor by curling your rib cage toward your pelvis. Keep your neck relaxed and elbows close to the weight.
  4. Return slowly: Inhale and lower under control until your shoulder blades lightly touch the floor, then repeat without using momentum.
Muscle Group
Upper Abs
Type
Strength
Mechanics
Isolation
Equipment
Weight Plate
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose a plate you can hold securely without changing your neck or shoulder position.
  2. Keep the range short: Lift the shoulder blades rather than sitting all the way up; avoid pulling on the head or neck.
  3. Control every repetition: Exhale during the curl, pause briefly at the top, and lower slowly.
Exercise library