Stability Ball Crunches
Crunch over a stability ball — uses the ball to extend the lower-back through deeper range than floor crunches.
Level: Foundation
Primary: Abs
Movement: Isolation
Tags: Balance / Stability
Type: Light Activity
Equipment: Stability Ball
Sports: Boxing MMA
Target muscles
The rectus abdominis drives spinal flexion through a deeper range than floor crunches allow. The deep core stabilizes against the ball.
How to perform
Setup
Sit on the stability ball and walk feet forward until the lower back is supported by the ball. Place hands behind the head.
Execution
Curl the upper body forward by contracting the abs. Lower slowly back over the ball for a full stretch. Use the deep range the ball allows.
Common mistakes
- Pulling on the neck.
- Cutting the range.
- Going too fast.
- Letting the ball roll.
- Holding the breath.
Progressions and regressions
Regress to floor crunches. To progress, hold a weight at the chest, work pause crunches.
Programming notes
Trunk work. 3 sets of 12-15 reps, twice a week.
