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Exercise 0271 · REF MCUhf1F

Crunch (on Stability Ball) exercise animation

Crunch (on Stability Ball)

Category
Waist
Target
Abs

Putting the crunch on a stability ball extends the range of motion well past what's possible on the floor, since the spine can arch back over the curve before flexing forward again. That added stretch at the bottom is the real value here — the floor version simply can't replicate it. The tradeoff is balance: some effort goes into staying centered on the ball, which is part of the appeal for anyone bored of flat-floor ab work.

How to Do the Crunch (on Stability Ball)

  1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
  3. Place your hands behind your head or across your chest.
  4. Engage your abs and lift your upper body towards your knees, curling your torso forward.
  5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Crunch (on Stability Ball) primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have stability ball? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Crunch (on Stability Ball) work?
The Crunch (on Stability Ball) primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Crunch (on Stability Ball)?
The Crunch (on Stability Ball) is done with a stability ball.
What's a good alternative to the Crunch (on Stability Ball)?
If you don't have access to a stability ball, the 3/4 Sit-Up targets the same abs using body weight instead.