Stability Ball Crunch
A crunch performed lying over a stability ball, allowing the spine to extend slightly before flexing. It increases range of motion for the rectus abdominis compared with a floor crunch.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Transverse Abdominis
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a stability ball, walk your feet forward until your lower and mid back rest on the ball, feet flat and wide for balance, hands lightly by your ears.
Let your upper back drape slightly over the ball.
Brace and curl your ribs toward your pelvis, lifting your shoulders.
Pause briefly at the top without sitting fully upright.
Lower slowly back over the ball.
Breathing: Exhale as you crunch, inhale as you lower.
Coaching tips
Keep the ball still
Wide feet for balance
Curl, don't sit up
Common mistakes
Rolling the ball instead of flexing the spine
Pulling on the head
Feet too close together
Safety notes
Use a properly inflated ball on a non-slip surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.