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Exercise Ball Crunch

A beginner strength exercise for the abs, done with a exercise ball.

Exercise Ball Crunch: starting positionExercise Ball Crunch: finishing position
Main muscles
Abs
Equipment
Exercise ball
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Exercise Ball Crunch

  1. Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
  2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
  3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
  4. As you inhale, go back to the starting position.
  5. 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 Exercise Ball Crunch

Questions

What muscles does the Exercise Ball Crunch work?

Mainly the abs.

Is the Exercise Ball Crunch 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 Exercise Ball Crunch?

Good alternatives that train the abs: Exercise Ball Pull-In, Weighted Ball Side Bend, Alternate Heel Touchers or Barbell Side Bend.

How many sets and reps of the Exercise Ball Crunch 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).