Weighted Crunches

The weighted suitcase crunch is a weighted version of a popular abdominal training exercise. The simple addition of a weight makes the suitcase crunch far more difficult, helping build the "six pack" muscles and providing a different stimulus to the core during training.


  1. Allows you to train in lower rep ranges when bodyweight crunches become too easy
  2. Weighted ab training can help the core muscles grow and look more defined
  3. Increases abdominal strength, not just muscle definition

Weighted Crunches Images


Weighted Crunches Instructions

Weighted Crunches muscle diagram
  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.