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Crunch (On Stability Ball) animation

How to do the Crunch (On Stability Ball)

CoreAbsBodyweightIntermediate

The stability ball crunch forces your abs to work through a greater range of motion than the floor ever allows, making every rep count twice as hard. Master this movement and you will build the kind of functional core strength that transfers to every lift in your program.

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Muscles worked

Primary
AbdominalsObliques
Secondary
Hip flexorsLower back

Step-by-step

  1. Sit on the ball and walk your feet forward until your lower back is centered and supported on the ball with your torso parallel to the floor
  2. Plant your feet hip-width apart flat on the floor, cross your arms over your chest or place fingertips lightly behind your ears
  3. Exhale and contract your abs to curl your shoulders toward your hips, lifting only your upper back off the ball
  4. Slowly lower back down until your spine gently extends over the curve of the ball, feeling a full stretch before the next rep

Common mistakes

  • Pulling on the neck with clasped hands, which shifts stress off the abs and onto the cervical spine — keep hands light and lead the movement with your sternum instead
  • Using momentum to rock on the ball rather than isolating the abs — slow the tempo to a two-second lift and two-second lower to eliminate any swing
  • Sitting too upright on the ball so the lower back loses its arch over the surface — walk your feet out until your hips drop below your knees and the ball contacts your lumbar spine directly

Pro tip — On every rep, actively press your lower back into the ball as you crunch upward rather than simply lifting your shoulders — this counter-pressure dramatically increases rectus abdominis tension and eliminates the hip flexors from compensating.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

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