Exercise Ball Crunch
Lower back rests on ball with feet flat on floor
- Level
- Beginner
- Equipment
- Exercise Ball
- Movement
- Crunch · Lying on the back
- Tracks
- Reps only
Works
Abdominals
How to do it
- Sit on the exercise ball and walk your feet forward until your lower back rests on the sphere.
- Plant your feet firmly on the floor with knees bent at a 90-degree angle.
- Place your hands lightly behind your head or cross them over your chest.
- Exhale and curl your shoulders upward by contracting your abs while keeping your hips stationary.
- Pause briefly at the top of the movement to maximize muscle tension.
- Inhale as you slowly lower your torso back to the starting stretched position.
Common mistakes
- Pulling on the neck with interlocked hands.
- Using momentum to bounce up instead of controlled muscle contraction.
- Lifting the hips off the ball during the upward phase.
- Failing to fully extend the spine over the ball on the way down.
Safety
Ensure the ball is properly inflated to prevent slipping or sudden collapse under load.
Tips
- Imagine squeezing a grape between your chin and chest to avoid neck strain.
- Focus on rolling your spine off the ball rather than just lifting your head.
- Keep your feet glued to the floor to prevent hip flexor dominance.
Details
- Base movement
- Crunch
- Arms
- Both
- Body position
- Lying on the back
- Body support
- Hips on a pad
