Crunch (Medicine Ball)

An abdominal exercise performed while lying on your back with a medicine ball held against your chest to increase resistance and core engagement.

Instructions

1. Lie on your back with your knees bent and feet flat on the floor.
2. Hold a medicine ball against your chest with both hands.
3. Contract your abdominal muscles and crunch your torso upward, lifting your shoulders off the ground.
4. Bring your chest toward your pelvis while keeping the medicine ball secure at your chest.
5. Hold the top position briefly.
6. Lower yourself back to the starting position with control.

Tips

• The medicine ball provides additional resistance without requiring neck strain.
• Focus on core contraction rather than pulling your head forward.
• Keep movement controlled and avoid momentum-driven reps.
• Adjust medicine ball weight to maintain proper form for the desired repetitions.