Stability Ball Crunch (Full Range Hands Behind Head)

Setup

1. 01Sit on a stability ball and walk the feet forward until the mid back rests on the ball.
2. 02Plant the feet flat, about shoulder width, with knees at 90 degrees.
3. 03Place the fingertips behind the ears with elbows wide.
4. 04Let the upper back drape slightly over the ball's curve to start.

Execution

1. 01From the extended start, exhale and curl the ribs toward the pelvis.
2. 02Crunch up until the shoulder blades are well clear of the ball.
3. 03Squeeze hard at the top without pulling on the head.
4. 04Lower slowly and let the spine re-extend over the ball for a full stretch.

Checkpoints

• -Each rep travels from gentle extension to full flexion.
• -Hips stay quietly at the same height; the ball does not roll around.
• -Elbows stay wide and the neck stays long.
• -The lowering phase is as controlled as the way up.

Common mistakes

• -Cutting the bottom range and never using the ball's stretch.
• -Yanking the head forward with the hands.
• -Letting the hips drop or piston up and down with the crunch.
• -Bouncing off the ball to rebound into the next rep.