Core / Beginner / Isolation (single joint)

Stability Ball Crunch

A crunch performed lying back on a stability ball, which allows a longer range of motion for the abs.

At a glance

Primary

Abs

Secondary

Obliques

Equipment

Stability ball

Movement pattern

Trunk flexion

Level

Beginner

Type

Core, Isolation (single joint), Balance / unstable

How to do it

1. Sit on a stability ball and walk your feet forward until your lower back is centered on the ball.
2. Lie back and place your hands across your chest or beside your head.
3. Crunch your head, shoulders and chest up by contracting your abs.
4. Pause, then lower back over the ball under control.

Tips

• Keep your feet planted for balance.
• Do not yank the neck.

Common mistakes

• ✗ Pulling on the head with the hands.

  Why it hurts: The neck flexes hard under the arm pull and gets strained.

  ✓ Instead: Touch the fingertips lightly behind the ears or cross the arms on the chest and look at the ceiling.

• ✗ Doing hundreds of fast reps.

  Why it hurts: Repeated fast spinal flexion can irritate the discs, especially for people with a history of back pain.

  ✓ Instead: Do fewer, slower reps and mix in anti-movement core work such as planks and dead bugs.

Open in the appGet started