Weighted Crunch Guide: How to Master Weighted Crunches

Weighted crunches are one of the most effective abs exercises you can perform in your workout routine. Crunches are a bodyweight exercise that use a smaller range of motion than a sit-up. Weighted crunches intensify the movement and deliver a powerful core exercise by targeting muscles in your midsection such as your abdominal muscles, lower back, and obliques. To perform weighted crunches, simply hold a dumbbell, kettlebell, or medicine ball as you perform a standard crunch. There are several notable benefits to practicing weighted crunches. 1. __Weighted crunches are a powerful upper-body workout__. When performed properly, weighted crunches are a great strength-training exercise designed to activate your lower abs more than a regular sit-up or crunch. 2. __Weighted crunches can improve your cardiovascular system__. Weighted crunches elevate your heart rate and get your blood pumping to deliver a moderate cardio workout that promotes health and wellness. 3. __Weighted crunches are a convenient home workout__. Aside from a comfortable surface to practice on and a single weight, this crunch variation can be practiced without any special equipment. Consider these safety tips when practicing weighted crunches. 1. __Work your way up to weighted crunches__. Weighted crunches are an advanced strength-training exercise that requires strong core muscles to avoid injury. If you've just begun your fitness journey, start by practicing [bodyweight crunches](https://www.masterclass.com/articles/crunches-exercise-guide) before attempting weighted crunches. 2. __Add weight in small increments__. Start with lighter weights to get a feel for the range of motion and intensity of the workout. When you're comfortable, increase the amount of weight in no more than five-pound increments. 3. __Pace yourself__. Weighted crunches are more challenging than a regular sit-up, and fatigue is likely to occur more quickly. Start by practicing fewer reps than you're used to and working your way up to longer sets. For the weighted crunch, begin by performing 2–3 sets of 10–15 repetitions. Choose your weight, sets, and repetitions based on your ability to maintain good technique. 1. Grab a dumbbell, weight plate, or medicine ball and hold it close to your chest as you lie face-up on an exercise mat with your knees bent and your feet on the floor. Your spine and pelvis should be in a neutral position. Your ribs should be down and your pelvis should be slightly tucked. 2. Engage your core. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position. 3. Hold the weight close to your chest and begin the upward movement by squeezing your abs. Curl your shoulders off the floor while squeezing your abs. Pause at the top of the movement. 4. Slowly lower to the starting position while maintaining tension on your abs. Repeat for the desired number of repetitions. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. By targeting muscles in your midsection, weighted crunches deliver an effective core workout. Learn more about the benefits of weighted crunches and tips for performing this crunch variation with proper form.