What weight medicine ball should I use?

Start with a light ball, typically 4 to 8 pounds, to ensure your form remains perfect. Increase the weight only when you can perform all repetitions without straining your neck or lower back.

How is this different from a standard crunch?

The addition of the medicine ball adds external resistance, while the leg lift incorporates the lower abdominals and hip flexors. This makes the movement a more comprehensive core exercise than a basic floor crunch.

Can I do this if I have lower back pain?

If you experience sharp pain, stop immediately and try a variation with your feet planted on the floor. Keeping your lower back pressed into the mat during the starting phase is essential for spinal safety.

Medicine Ball Booklet Crunch Guide | Core Strength

Learn how to master the medicine ball booklet crunch with our step-by-step guide to build a stronger core and better abdominal definition.

How to Perform

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

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

Primary movers

Stabilizers

Hip Flexors
Obliques
Lower Back

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Abs · Core