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Crunch (On Stability Ball)
A crunch performed with the mid-back on a stability ball, giving the rectus abdominis a longer range through the pre-stretch over the ball.
AbsStability BallTrunk flexion
GoLightWeight mediacrunch-on-stability-ball
Demonstration coming soon
Primary
Rectus abdominis
Secondary
ObliquesTransverse abdominisGlutes
Equipment
Stability Ball
Pattern
Trunk flexion
Setup
- 01Sit on the ball and walk the feet out until the mid-back is supported.
- 02Set the feet flat and hip width apart for a stable base.
- 03Place fingertips lightly behind the ears with elbows wide.
- 04Allow the torso to extend slightly over the ball's curve.
Execution
- 01Exhale and curl the ribcage toward the pelvis.
- 02Raise the shoulder blades off the ball while the hips stay level.
- 03Pause briefly at the top of the contraction.
- 04Lower slowly back over the ball into the stretched start.
Checkpoints
- -The ball does not roll during the rep.
- -Hips stay lifted in line with the knees and shoulders.
- -Hands stay light on the head with no neck pulling.
- -Range starts from slight extension, not from flat.
Common mistakes
- -Bouncing off the ball to rebound into each rep.
- -Dropping the hips toward the floor as fatigue sets in.
- -Pulling the chin to the chest with the hands.
- -Positioning too high on the ball, cutting off the stretch.
Programming notes
- -Use 2 to 3 sets of 12 to 20 reps.
- -Slow eccentrics over the ball make bodyweight reps significantly harder.
- -Progress to holding a plate on the chest when reps get high.
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