How heavy should the weight be for beginners?

Start with a light plate or dumbbell, approximately 5 to 10 pounds, to ensure your form remains perfect before increasing resistance.

Is it better to hold the weight on the chest or overhead?

Holding the weight against your chest is easier for stability, while extending the weight overhead increases the lever arm and makes the exercise more challenging.

Can this exercise help with lower back pain?

When performed correctly, it strengthens the core which can support the spine, but you should avoid it if you have an active disc injury.

Weighted Crunch Guide: Build Stronger Abs with Resistance

Learn how to master the weighted crunch with proper form, expert tips, and common mistakes to avoid for effective core strengthening.

How to Perform

Lie flat on your back on a mat with your knees bent and feet flat on the floor about hip-width apart.
Hold a weight plate or dumbbell firmly against your upper chest or extended directly above your shoulders.
Exhale and engage your core to lift your head and shoulder blades off the floor in a smooth, controlled motion.
Maintain a small gap between your chin and chest to avoid straining your neck throughout the movement.
Pause at the top of the contraction for one second, focusing on squeezing your abdominal muscles.
Inhale as you slowly lower your torso back to the starting position without letting your muscles fully relax.
Repeat the movement for the desired number of repetitions while maintaining constant tension on the midsection.

Common Mistakes

Pulling on the neck with hands instead of using the core to lift
Using momentum or swinging the weight to assist the upward phase
Lifting the lower back off the floor, which shifts tension to the hip flexors
Holding the breath rather than exhaling on the exertion

Muscles Worked

Primary movers

Stabilizers

Obliques
Hip Flexors
Intercostals

Related Guides

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

Abs · Core