How to Do a Medicine Ball Crunch

The medicine ball sit-up crunch is a challenging exercise that works your upper and lower abdominal muscles. Many people simply do straight crunches, both regular and reverse, to target the midsection. Doing this exercise with a medicine ball makes it much more challenging, as you will be adding resistance to the movement. With sit-ups and crunches, there is also a tendency to use momentum. By having to hold onto the ball, you lessen the chance of being able to swing your arms and legs. There are two variations: one in which you hold the ball with your hands, and one in which you keep the ball between your knees.

Difficulty: Easy

Instructions

Medicine Ball Sit-Up

1. Lie on your back on the floor, with your knees bent and your feet flat on the floor. Hold onto the ball with both hands so it is directly above your face. Your elbows should be bent. You want to keep the ball still as you sit up, and avoid rocking the arms back and forth.

2. Tighten your abdominal muscles; on the exhale, roll up as far as you can. It may take some practice for you to learn to roll up while holding the ball.

3. On the inhale, lower yourself, vertebra by vertebra.

4. Repeat for eight to 12 repetitions. (See Resources to clarify.)

Medicine Ball Crunch

5. Start in the same position on your back. This time, place the ball between your knees. Bring your fingertips behind your head, but avoid clasping your hands, as this can pull on the neck. If this makes the exercise too difficult, you can leave your arms down by your sides for support.

6. Tighten your abdominal muscles and lift your legs, keeping your knees bent. The knees should be directly over your hips.

7. On the exhale, curl both knees into your chest. Try to lift your buttocks slightly off the floor. If your neck is sensitive, you can keep your head on the floor and simply work the legs. If it feels OK to do so, you can lift your head and shoulders as you bring the ball in.

8. On the inhale, slowly lower your buttocks and head to the floor. Stop when your knees are over your hips. To protect your back, do not bring your feet all the way down to the floor until you are done with all the repetitions.

9. Repeat for eight to 12 repetitions. See the link in Resources to clarify.

Tips & Warnings

• You may be surprised at how much harder a sit-up is with a medicine ball. Do these movements with control, and keep the movement small enough that you do not strain the body to lift.
• Keep your abdominal muscles contracted and your low back pressed into the floor to protect the back from injury. You should not feel this exercise in your neck. Try to tuck in the chin, and use your abdominal muscles to lift you up, as opposed to lifting with your neck.

Resources

• Medicine Ball Sit-Up
• Medicine Ball Reverse Crunch

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