Exercise Comparison
3/4 Sit-Up vs Weighted Crunches
Side-by-Side
Muscle Analysis
Shared
Instructions
3/4 Sit-Up
Lie down on the floor and secure your feet. Your legs should be bent at the knees.
Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
Flex your hips and spine to raise your torso toward your knees.
At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
Repeat for the recommended amount of repetitions.
Weighted Crunches
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.
Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
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.
At the top of the movement, flex your abdominals and hold for a brief pause.
Then inhale and slowly lower yourself back down to the starting position.
Verdict
Both exercises target the abdominals. 3/4 Sit-Up is a beginner exercise using bodyweight, while Weighted Crunches is beginner and uses medicine ball. Choose 3/4 Sit-Up if you have access to bodyweight, or Weighted Crunches if you prefer medicine ball. 3/4 Sit-Up is a compound movement working multiple joints, making it better for overall strength. Weighted Crunches isolates the target muscle for focused development.