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Abs · Beginner

Medicine Ball Crunch

Trunk-flexion drill that develops abdominal strength and control using a medicine ball, with emphasis on the abdominals.

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Exercise overview

Training details

AbsCore

Equipment

Medicine Ball

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with your knees bent and feet flat on the floor.
  2. 02Hold the medicine ball above your chest with both hands.
  3. 03Engage your core and lift your upper body towards your knees, keeping the ball close to your chest.
  4. 04Pause at the top for a moment, then slowly lower back down.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse CrunchComparable substituteHanging Leg RaiseComparable substituteAb Bench CrunchComparable substituteCable Crunch

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