Exercise Ball Crunch
The Exercise Ball Crunch isolates the Abdominals through a controlled range of motion. This beginner-level exercise ball exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Exercise Ball Crunch work?
The Exercise Ball Crunch primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Exercise Ball Crunch good for beginners?
Yes, the Exercise Ball Crunch is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Exercise Ball Crunch?
You need exercise ball to perform the Exercise Ball Crunch. Most commercial gyms will have this available.
Track Your Progress
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