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Stability Ball Crunch
PullIsolationBodyweightBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
- 2Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
- 3With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
- 4As you inhale, go back to the starting position.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Stability Ball Crunch
The stability ball crunch naturally increases the range of motion compared to a floor crunch, since the torso starts from a stretched position over the ball's curve before curling upward. This increased range works the abs through a fuller movement, while engaging the stabilizers to maintain balance on the unstable surface.
check_circleBenefits
- check_circleGreater range of motion than the classic floor crunch
- check_circleEngages the stabilizers thanks to the unstable surface
- check_circleGood abs stretch at the bottom position
lightbulbExecution tips
- lightbulbKeep the lower back in constant contact with the ball
- lightbulbCross the arms over the chest to avoid pulling on the neck
- lightbulbCurl the torso from the top, not from the hips
warningCommon mistakes
- warningPulling on the neck with the hands behind the head
- warningLower back lifting off the ball
- warningRange too short, wasting the ball's advantage
helpFrequently asked questions
What ball size should I use?expand_more
A size that gives you 90-degree knees when seated on it, generally 55 to 65 cm.
Can I add load to this exercise?expand_more
Yes, with a weight plate held on the chest once the bodyweight movement is mastered.
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