How to do the Crunch (on Stability Ball)
Crunch (on Stability Ball) is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using stability ball, it falls under the cardio category. Secondary muscles engaged include Hip Flexors.
Crunch (on Stability Ball) demonstration · © GymiaFit
Crunch (on Stability Ball) at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Crunch (on Stability Ball) step by step
- 1Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
- 3Place your hands behind your head or across your chest.
- 4Engage your abs and lift your upper body towards your knees, curling your torso forward.
- 5Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Crunch (on Stability Ball) — questions
What muscles does the Crunch (on Stability Ball) work?
The Crunch (on Stability Ball) primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Crunch (on Stability Ball)?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Crunch (on Stability Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Crunch (on Stability Ball)?
Crunch (on Stability Ball, Arms Straight), Prone Twist On Stability Ball, Pull-in (on Stability Ball) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Crunch (on Stability Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.