Crunch with medicine ball

Category

Core

Difficulty

Intermediate

Equipment

Medicine Ball

Primary muscles

Rectus Abdominis

Secondary muscles

Iliopsoas, Internal, External Obliques

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Hold a medicine ball with both hands, keeping your arms extended straight above your chest.
2. Lift your upper back off the floor by contracting your abdominal muscles.
3. Raise the medicine ball towards the ceiling as you perform the crunch, keeping your arms straight. Pause for a moment at the top of the movement, squeezing your abs.
4. Slowly lower your upper body back to the starting position, keeping control of the movement. Repeat for the desired number of repetitions.

Form tips

• Avoid using your neck muscles to lift your head; focus on using your abdominal muscles.
• Ensure your feet remain flat on the floor and your knees stay bent at a consistent angle.
• Keep the movement slow and controlled to maximize muscle engagement and prevent injury.
• Use a medicine ball with an appropriate weight that allows you to maintain proper form.