Crunch On Stability Ball

Muscles worked

Setup

1. Sit on the stability ball with your feet flat on the floor, hip-width apart.
2. Walk your feet forward while sliding your torso down until the ball supports your lower back and the natural curve of your spine.
3. Place your hands lightly behind your head or cross them over your chest.
4. Ensure your thighs are parallel to the floor and your knees are bent at a 90-degree angle.

How to do it

1. Inhale as you slowly lean back over the ball, allowing your abdominal muscles to stretch fully without overextending your neck.
2. Exhale as you contract your abs to lift your shoulders and upper back off the ball, curling your ribcage toward your pelvis.
3. Pause for a second at the peak of the contraction, squeezing your core tightly.
4. Lower your torso back to the starting position in a controlled manner, following a 2-0-2 tempo.

Form checklist

• Keep your chin tucked slightly to maintain a neutral neck and avoid pulling on your head.
• Ensure the ball remains stationary by grounding your feet firmly into the floor.
• Focus on the 'crunching' motion of the ribcage toward the hips rather than sitting all the way up.
• Keep your lower back in constant contact with the ball throughout the entire movement.

Pro tips

• Emphasize the stretch at the bottom of the movement to take advantage of the ball's contour for maximum muscle fiber recruitment.
• Imagine pulling your belly button toward the center of the ball to engage the deep transverse abdominis during the contraction.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase resistance.
• Extend your arms straight back past your head to increase the lever arm and significantly raise the difficulty.

Frequently asked

What muscles does the crunch on stability ball work?

The crunch on stability ball primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the crunch on stability ball?

The crunch on stability ball uses stability ball.

Is the crunch on stability ball good for beginners?

Yes. The crunch on stability ball 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