Reverse Crunch on Stability Ball

HOW TO DO IT

1. 1Sit on the stability ball, then walk your feet forward and roll back until your upper back and shoulders rest on the ball.
2. 2Reach back and grip a fixed bar or sturdy support behind your head.
3. 3Brace your abs and press your lower back into the ball.
4. 4Bend your knees and lift them toward your chest by curling your pelvis.
5. 5Pause briefly at the top, then slowly lower your feet to the starting position.

COMMON MISTAKES

• Using momentum to swing the legs instead of curling the pelvis.
• Letting the lower back arch away from the ball.
• Pulling with the arms rather than contracting the abs.
• Dropping the feet too fast and losing balance.

TIPS

• Keep your hips level and avoid letting them twist as you curl.
• Exhale as you bring your knees up, inhale as you lower.
• Move slowly; the ball makes momentum easy to generate.
• Keep your neck relaxed and let your arms only stabilize, not pull.

SAFETY

• The ball can roll; set up on a non-slip surface and keep a clear area around you.
• If you have lower back pain, start with the floor version before using the ball.

DETAILS

Muscles

Abdominals

Equipment

Exercise BallPull-Up Bar

Type

Strength Training

Difficulty

Intermediate

Tracked as

Reps only