Air Pillow Crunch

Muscles worked

Setup

1. Sit on the stability ball and walk your feet forward until your lower back is centered on the curve of the ball.
2. Position your feet flat on the floor, hip-width apart, to create a stable base.
3. Place your hands lightly behind your ears or cross them over your chest.

How to do it

1. Inhale and lean back slightly to allow your spine to follow the contour of the ball, stretching the abdominals.
2. Exhale and contract your abs to curl your upper torso upward, focusing on bringing your ribs toward your hips.
3. Pause at the top for one second to maximize the peak contraction.
4. Lower your upper body back to the starting position with a controlled 2-second tempo.

Form checklist

• Keep your lower back in constant contact with the ball throughout the movement.
• Avoid pulling on your head or neck with your hands.
• Maintain a slight gap between your chin and chest to keep the cervical spine neutral.
• Keep your hips and legs still to ensure the core is doing the work.

Pro tips

• Focus on the mind-muscle connection by visualizing your abs shortening as you lift rather than just moving your head up.
• Press your navel into the ball as you crunch to ensure deep transverse abdominis engagement.

Make it harder

• Hold a weight plate or medicine ball against your chest for added resistance.
• Extend your arms straight overhead to increase the lever length and difficulty.

Frequently asked

What muscles does the air pillow crunch work?

The air pillow crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the air pillow crunch?

The air pillow crunch uses stability ball.

Is the air pillow crunch good for beginners?

Yes. The air pillow crunch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals