How to Do the Stability Ball Crunch
The stability ball crunch is a crunch performed with your back supported by an exercise ball. The ball lets you stretch your abs more at the bottom and challenges balance. It suits beginners who want a bit more range than a floor crunch.
Log every set of your Stability Ball Crunch in Superlift
Muscles worked
Primary
- Abs
Secondary
- None to speak of
How to do the Stability Ball Crunch
- 1
Sit on a stability ball and walk your feet forward until your lower back rests on it.
- 2
Place your feet about hip width apart.
- 3
Cross your arms on your chest or place hands lightly by your head.
- 4
Crunch your ribs toward your hips.
- 5
Pause and squeeze at the top.
- 6
Lower back over the ball for a gentle stretch.
Form cues to remember
- Curl your ribs toward your hips
- Keep your feet planted
- Don't pull your head
- Control the stretch
Stability Ball Crunch video tutorial
Common mistakes
Pulling on the neck
Cross your arms on your chest.
Rolling the ball
Keep your feet wide and planted.
Going too fast
Move slowly and pause at the top.
Sitting up instead of curling
Lift only your upper back and curl.
Sets and reps
| Muscle growth | 3 sets of 12–20 reps, 60 seconds rest |
|---|---|
| Endurance | 2–3 sets of 20–25 reps |
| Strength | 3 sets of 10–12 reps with a pause or a light plate held to the chest |
The ball can roll if your feet are narrow. Use a wider stance and stop if your lower back feels strained.
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Track your Stability Ball Crunch and watch it go up
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Stability Ball Crunch FAQ
Is the stability ball crunch better than a floor crunch?
It adds range and a balance challenge. Neither is clearly superior, so choose what feels good.
What muscles does the stability ball crunch work?
Mostly the abs, with the stabilizers working to keep you balanced.
What ball size should I use?
When you sit on it, your knees should be near hip height or slightly lower.
