Core
Medicine ball booklet crunch
Improve core stability and abdominal definition with this controlled, medicine ball-weighted crunch variation.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your legs extended and the medicine ball held with both hands above your chest.
Simultaneously lift your torso and your knees toward each other to create a V-shape with your body.
Reach the medicine ball toward your shins or feet while keeping your core engaged and your back straight.
Exhale at the top of the movement to maximize the contraction of your abdominal muscles.
Lower your upper body and legs back to the starting position in a slow and controlled manner.
Lightly tap the medicine ball to the floor behind your head if your shoulder mobility allows, then repeat.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum to swing the ball rather than engaging the core
- Arching the lower back off the floor during the eccentric phase
- Tucking the chin too hard against the chest
- Rushing the repetitions which reduces time under tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.