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Exercise Ball Crunch

Step by step instructions, muscle activation and variants for the Exercise Ball Crunch.

EasyAbs

About this exercise

The Stability Ball Crunch is a bodyweight abdominal exercise performed on a stability ball with hands placed behind the head, allowing a greater range of motion than a floor crunch. The curved surface of the ball lets the spine extend below the neutral position at the bottom, creating a fuller stretch of the abs before each contraction.

How to Perform

  • Sit on the stability ball and walk your feet forward until your lower back rests on the ball
  • Place both hands behind your head without interlocking the fingers
  • Allow your back to arch slightly over the ball to achieve a full stretch of the abs
  • Exhale and curl your torso upward by contracting the abs, lifting your shoulders off the ball
  • Hold the contracted position briefly at the top
  • Slowly lower back over the ball to the fully extended starting position
  • Keep the chin slightly tucked and avoid pulling on the neck

Muscle Activation

Primary
Abs
Secondary
Obliques

About the Exercise Ball Crunch

The Exercise Ball Crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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