Crunch (On Stability Ball)

Setup

1. 01Sit on the ball and walk the feet out until the mid-back is supported.
2. 02Set the feet flat and hip width apart for a stable base.
3. 03Place fingertips lightly behind the ears with elbows wide.
4. 04Allow the torso to extend slightly over the ball's curve.

Execution

1. 01Exhale and curl the ribcage toward the pelvis.
2. 02Raise the shoulder blades off the ball while the hips stay level.
3. 03Pause briefly at the top of the contraction.
4. 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.