Waist Exercise · Weighted

Expand

Weighted Overhead Crunch (on Stability Ball)

Holding weight overhead while crunching on a stability ball combines the extended range of motion the ball provides with an added core-stability demand from keeping the weight controlled overhead throughout the movement. It's a more advanced version of the standard stability ball crunch. Keep the weight directly overhead rather than letting it drift forward, which would turn this into a shoulder stability exercise instead of an ab one.

Go to the movement steps

Category

Waist

Equipment

Weighted

Target

Abs

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Weighted Overhead Crunch (on Stability Ball)

1. Sit on a stability ball with your feet flat on the floor and your knees bent at roughly a 90-degree angle.
2. Hold a weight plate or dumbbell with both hands and extend your arms overhead.
3. Brace your abs and slowly curl your torso forward, bringing your chest toward your knees.
4. Pause briefly at the top, then slowly lower your torso back to the starting position.
5. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Weighted Overhead Crunch (on Stability Ball) mainly targets your Abs, with your Obliques helping support the movement, along with your Lower Back.

More Waist Exercises

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

More Abs Exercises

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

Equipment Alternatives

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

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs

FAQ

What muscles does the Weighted Overhead Crunch (on Stability Ball) work?

The Weighted Overhead Crunch (on Stability Ball) mainly works your abs. It also helps strengthen your obliques and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Weighted Overhead Crunch (on Stability Ball)?

You do the Weighted Overhead Crunch (on Stability Ball) with a weighted. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Weighted Overhead Crunch (on Stability Ball)?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Weighted Overhead Crunch (on Stability Ball)?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Weighted Overhead Crunch (on Stability Ball)?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.