10 Best Weighted Crunches Alternatives for Core Strength

Weighted Crunches are done lying on your back with a medicine ball. Ranked closest by our scoring: the Weighted Crunch, the Weighted Decline Sit-up and Weighted Sit-ups - With Bands.

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

Original Exercise: Weighted Crunches

Weighted Crunches
Primary muscle
Abs
Equipment
Medicine-ball
Difficulty
Beginner
Type
Isolation
How to perform Weighted Crunches
  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.
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Ranked Weighted Crunches Alternatives

10 substitutes, ranked by how closely each one matches Weighted Crunches 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 CrunchPlay demonstration

    1. Weighted Crunch

    99% match
    • Abs
    • Weighted
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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.

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

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

    2. Weighted Decline Sit-up

    90% match
    • Abs
    • Weighted
    • Advanced
    • Compound
    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 Weighted Crunches
    • Equipment: free weights, the same as Weighted Crunches
    • Body position: lying on your back, the same as Weighted Crunches
  3. Weighted Sit-ups - With Bands

    3. Weighted Sit-ups - With Bands

    88% 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 Weighted Crunches
    • Equipment: a band, not free weights
    • Body position: lying on your back, the same as Weighted Crunches
    • Balance: harder to stay steady on than Weighted Crunches
  4. Weighted Overhead Crunch (On Stability Ball)Play demonstration

    4. Weighted Overhead Crunch (On Stability Ball)

    85% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation

    A good swap when you have a stability ball to work with, and it still works the abs.

    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 Weighted Crunches
    • Body position: lying on your back, the same as Weighted Crunches
    • Balance: harder to stay steady on than Weighted Crunches
  5. Lying Leg-hip RaisePlay demonstration

    5. Lying Leg-hip Raise

    85% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    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 Weighted Crunches
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as Weighted Crunches
  6. Reverse CrunchPlay demonstration

    6. Reverse Crunch

    85% 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 Weighted Crunches
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as Weighted Crunches
  7. Sit-up With Arms On ChestPlay demonstration

    7. Sit-up With Arms On Chest

    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. 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 Weighted Crunches
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as Weighted Crunches
  8. Assisted Sit-upPlay demonstration

    8. 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 Weighted Crunches
    • Equipment: a machine, not free weights
    • Body position: lying on your back, the same as Weighted Crunches
  9. Flat Bench Leg Pull-in

    9. Flat Bench Leg Pull-in

    84% 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 Weighted Crunches
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as Weighted Crunches
  10. Sit-upPlay demonstration

    10. Sit-up

    84% 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 Weighted Crunches
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as Weighted Crunches

Weighted Crunches FAQ

What muscles does Weighted Crunches work?

Weighted crunches primarily target the rectus abdominis, with secondary loading of the internal and external obliques. If you use a large range of motion or pull with your shoulders, hip flexors and neck muscles can assist, so cue a tucked pelvis and keep the chin slightly tucked to maximize abdominal contraction.

What is the best bodyweight alternative to Weighted Crunches?

The hollow body hold is the top bodyweight alternative for isolating the rectus abdominis while training anti-extension. Press your lower back into the floor, draw the navel to the spine, lift shoulders and legs a few inches, and hold with steady breathing to maintain tension and spinal alignment.

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