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Crunch - Legs On Exercise Ball

A beginner strength exercise for the abs, done with just your bodyweight.

Crunch - Legs On Exercise Ball: starting positionCrunch - Legs On Exercise Ball: finishing position
Main muscles
Abs
Equipment
Bodyweight
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Crunch - Legs On Exercise Ball

  1. Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
  2. Place your feet three to four inches apart and point your toes inward so they touch.
  3. Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
  4. Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
  5. Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
  6. Slowly go back down to the starting position as you inhale.
  7. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Crunch - Legs On Exercise Ball

Questions

What muscles does the Crunch - Legs On Exercise Ball work?

Mainly the abs.

Is the Crunch - Legs On Exercise Ball good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Crunch - Legs On Exercise Ball?

Good alternatives that train the abs: Alternate Heel Touchers, Crunch - Hands Overhead, Crunches or Flat Bench Lying Leg Raise.

How many sets and reps of the Crunch - Legs On Exercise Ball should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).