Stability Ball Crunch tutorial
The stability ball crunch strengthens the abs through a larger range of motion than a floor crunch. The ball supports your lower back and lets the abs stretch further.
How to perform
- Sit on the ball and walk your feet forward until your lower back rests on it.
- Plant your feet firmly and cross your arms over your chest.
- Lean back gently to feel a stretch in the abs.
- Contract your abs and curl your shoulders and shoulder blades up.
- Pause for one second while keeping your lower back on the ball.
- Return slowly to the start.
Breathing: Exhale as you curl up and inhale as you lower.
Key tips
- Widen your feet for better balance.
- Keep your eyes on the ceiling.
- Keep your hips still.
Common mistakes
- Pulling on the neck with the hands.
- Coming up too far into a sit-up.
- Letting the ball roll back and forth.
Safety: Use the ball on a flat, non-slip surface. Stop if you feel lower back or neck pain.
Abs and corePrimary muscle
Medicine ballEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
