Weighted Reverse Crunch

Exercise Information

  • Alternative Names: Reverse crunch with ball, reverse crunch with dumbbell
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Swiss/stability ball, dumbbell
  • Muscles Targeted: Abs, hips, back
  • Mechanics: Compound
  • Average Number of Sets: 2-4 with 8-10 reps each
  • Variations: None
  • Alternative: None

The weighted reverse crunch, as the name suggests, is performed by placing a dumbbell or stability ball between your feet. It is slightly more difficult as compared to the traditional reverse crunch, as it places more resistance on your movement than the standard variety.

Weighted Reverse Crunch Exercise Information

  • Alternative Names: Reverse crunch with ball, reverse crunch with dumbbell
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Swiss/stability ball, dumbbell
  • Muscles Targeted: Abs, hips, back
  • Mechanics: Compound
  • Average Number of Sets: 2-4 with 8-10 reps each
  • Variations: None
  • Alternative: None

How to do Weighted Reverse Crunch

Start by lying down with your face up on the ground while holding a Swiss ball or dumbbell between your feet. You may use a 20-25 lb weight and gradually increase the resistance by adding some weight. Raise your hips to move your legs toward your chest.

Weighted Reverse Crunch

Reverse Crunch with Weight Tips

  • For balance, put your hands at the sides on the floor. You may as well hold onto a heavy dumbbell positioned over your head to anchor yourself during the exercise.
  • Curl your hips upward and inward to put more emphasis on your core muscles.

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