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Waist · Medicine Ball
Crunch With Medicine Ball
Crunch With Medicine Ball is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs a medicine ball. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Medicine Ball
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
- Obliques · Internal, External Obliques
How to do Crunch With Medicine Ball
- 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.
- Lift your upper back off the floor by contracting your abdominal muscles.
- 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.
- 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.
Crunch With Medicine Ball alternatives
More abs exercises
Crunch With Medicine Ball FAQ
What muscles does Crunch With Medicine Ball work?
Crunch With Medicine Ball mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.
What equipment do you need for Crunch With Medicine Ball?
You need a medicine ball.
How many sets and reps of Crunch With Medicine Ball should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Crunch With Medicine Ball good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Crunch With Medicine Ball burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Crunch With Medicine Ball?
Other exercises for the abs include Cable Standing Crunch, Crunch (On Stability Ball), Crunch Floor and Dumbbell Ab Crunch.
For developers
Use Crunch With Medicine Ball in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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