10 Best Weighted Crunch Alternatives for Ab Strength

The Weighted Crunch is done lying on your back. Ranked closest by our scoring: Weighted Crunches, the Weighted Decline Sit-up and Weighted Sit-ups - With Bands.

The Weighted Crunch curls your shoulders off the floor while you hold a plate or dumbbell flat against your chest, and that added weight is usually why lifters look for a swap: no plate free, none at home, or a lighter warm-up before loading back up. Weighted Crunches is the closest swap because it keeps that same loaded curl and puts a medicine ball in your hands instead of a plate. Without any weight in reach, the Sit-up trains the same curl from the floor.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Weighted Crunch

Weighted CrunchPlay demonstration
Primary muscle
Abs
Equipment
Weighted
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Obliques

How to perform Weighted Crunch
  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Hold a weight plate or dumbbell on your chest.
  3. Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Weighted Crunch Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Crunch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Weighted Crunches

    1. Weighted Crunches

    99% match
    • Abs
    • Medicine-ball
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
    2. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
    3. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
    4. At the top of the movement, flex your abdominals and hold for a brief pause.
    5. Then inhale and slowly lower yourself back down to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Equipment: free weights, the same as the Weighted Crunch
    • Body position: lying on your back, the same as the Weighted Crunch
  2. Weighted Decline Sit-upPlay demonstration

    2. Weighted Decline Sit-up

    91% match
    • Abs
    • Weighted
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Lie flat on a decline bench with your feet secured under the foot pads.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and slowly lift your upper body off the bench, curling forward until your torso is perpendicular to the ground.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Equipment: free weights, the same as the Weighted Crunch
    • Body position: lying on your back, the same as the Weighted Crunch
  3. Weighted Sit-ups - With Bands

    3. Weighted Sit-ups - With Bands

    89% match
    • Abs
    • Other
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.
    2. Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso). Note: Your arms should remain stationary throughout the exercise. This is the starting position.
    3. Move your torso upward until your upper body is perpendicular to the floor while exhaling. Hold the contraction for a second and lower your upper body back down to the starting position while inhaling.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Equipment: a band, not free weights
    • Body position: lying on your back, the same as the Weighted Crunch
  4. Weighted Overhead Crunch (On Stability Ball)Play demonstration

    4. Weighted Overhead Crunch (On Stability Ball)

    86% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation

    Pick this when you want to work the abs with more balance to manage.

    How to perform this exercise
    1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Hold a weight plate or dumbbell with both hands and extend your arms overhead.
    3. Engage your abs and slowly curl your torso forward, bringing your chest towards your knees.
    4. Pause for a moment at the top, then slowly lower your torso back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Body position: lying on your back, the same as the Weighted Crunch
    • Balance: harder to stay steady on than the Weighted Crunch
  5. Reverse CrunchPlay demonstration

    5. Reverse Crunch

    86% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended along your sides.
    2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
    3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Weighted Crunch
  6. Sit-up With Arms On ChestPlay demonstration

    6. Sit-up With Arms On Chest

    86% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Cross your arms over your chest.
    3. Engaging your abs, lift your upper body off the ground towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Weighted Crunch
  7. Flat Bench Leg Pull-in

    7. Flat Bench Leg Pull-in

    85% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on an exercise mat or a flat bench with your legs off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
    3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
    4. As you breathe in, slowly return to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Weighted Crunch
  8. Sit-upPlay demonstration

    8. Sit-up

    85% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Weighted Crunch
  9. Lying Leg-hip RaisePlay demonstration

    9. Lying Leg-hip Raise

    85% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your core and lift your legs off the ground, raising them towards the ceiling.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Weighted Crunch
  10. Assisted Sit-upPlay demonstration

    10. Assisted Sit-up

    84% match
    • Abs
    • Machine
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a bench or have someone hold your feet down.
    2. Lie flat on your back with your knees bent and feet flat on the ground.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    5. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Crunch
    • Equipment: a machine, not free weights
    • Body position: lying on your back, the same as the Weighted Crunch

Why You Might Need a Weighted Crunch Alternative

A Weighted Crunch needs a plate or dumbbell on your chest, so lifters look elsewhere when plates are taken, they train at home, or nothing free feels safe. Weighted Crunches keeps the same loaded curl with a medicine ball instead of a plate, held on your chest or extended above your torso, with your feet on the floor or up on a bench, and you roll your shoulders only about four inches off the floor while your lower back stays down. Weighted Decline Sit-up moves the same curl onto a decline bench with your feet secured under the pads, and you sit all the way up to vertical, so the angle pulls harder on the way up. Reverse Crunch, Sit-up With Arms On Chest, Flat Bench Leg Pull-in, Assisted Sit-up and Sit-up drop the weight entirely.

How to Choose the Right Weighted Crunch Substitute

Check what you can hold first. With a medicine ball, Weighted Crunches keeps the same loaded curl and lets you hold the weight on your chest or extended above your torso, whichever your shoulders prefer. With a decline bench, Weighted Decline Sit-up locks your feet under the pads and adds a steeper angle and a full Sit-up to vertical to work against. With nothing to hold, the Sit-up curls your torso off the floor the same way the Weighted Crunch does, while the Reverse Crunch flips it: your hips lift and your knees come to your chest while your shoulders stay down. Lying Leg-hip Raise skips the curl entirely and instead lifts your straight legs off the ground toward the ceiling with your hands tucked under your glutes for support.

Weighted Crunch FAQ

Can I do the Weighted Crunch at home?

Not the loaded version, since that needs a plate or dumbbell on your chest. Sit-up, Reverse Crunch, Sit-up With Arms On Chest and Flat Bench Leg Pull-in all use nothing but your bodyweight and a flat surface, and Assisted Sit-up only needs the edge of a bench or someone to hold your feet down, so any one of them replaces the Weighted Crunch when there is no plate or dumbbell to hand.

Which Weighted Crunch alternative also works my hip flexors?

Weighted Decline Sit-up brings your hip flexors in as you curl your torso up, and Reverse Crunch, Flat Bench Leg Pull-in, Sit-up With Arms On Chest and Sit-up do the same as you lift your torso or draw your knees toward your chest. Lying Leg-hip Raise works them too, since it lifts your straight legs off the ground toward the ceiling instead of curling your torso.

Is there a Weighted Crunch alternative that uses a stability ball?

Weighted Overhead Crunch (On Stability Ball) is that swap. You sit on the ball with your feet flat and your knees bent, hold a plate or dumbbell overhead, then curl your torso forward until your chest comes toward your knees. The ball's give asks more of your balance than a flat bench does.

How do I make a bodyweight abs exercise harder?

Move toward the loaded versions once the bodyweight lifts feel easy. Weighted Decline Sit-up moves the curl onto a decline bench with your feet held under the pads and takes your torso all the way up to vertical, which is a longer rep against a steeper angle than the floor gives you.

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