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Exercise Ball Crunch

Exercise Data

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Exercise Ball
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
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8.4

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Exercise Ball Crunch Guide

Main Muscle: Abdominals

  1. Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
  2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
  3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
  4. As you inhale, go back to the starting position.
  5. Repeat for the recommended amount of repetitions.

Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough on your hands learning how to balance yourself. Also, if balance is an issue I recommend having a spotter next to you and also placing each of your feet under a 100-lb dumbbell for added stability. As you get more advanced you can hold a dumbbell or a weight plate (held at arms length) on top of your chest. However, you have to be very careful when adding weight to this exercise, because if you add too much too quickly you could get a hernia.

Variations: You can perform this exercise with a low pulley behind you with a rope attached on its end. In this manner you can go ahead and add resistance easier. For this variation, you will need to hold on to the sides of the rope throughout the movement. I like to bring my arms forward to the point that the upper arms are almost parallel to my torso and the lower arms are facing back holding the rope.



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8.5

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of people found this review helpful

Review: Exercise Ball Crunch

Exercise Rating
10/10

Mar 24, 2014 11:29 PM: Takes the struggle and frustration out of floor crunches! I don't worry about neck strain. This exercise immediately



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Review: Exercise Ball Crunch

Exercise Rating
10/10

Aug 9, 2013 4:18 PM: I love using the exercise ball for crunches... I feel them better!



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Review: Exercise Ball Crunch

Exercise Rating
8/10

Feb 12, 2013 9:21 AM: Simple, quick, safe and powerful. Cool to use in combination with Exercise Ball Pull-In



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Review: Exercise Ball Crunch

Exercise Rating
8/10

Aug 13, 2012 11:18 AM: agree with 4simac about the full range stretch. works great. try different hand variations like behind your ears or holding a weight



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Review: Exercise Ball Crunch

Exercise Rating
N/A

Dec 20, 2011 9:42 PM: My mate popped my exercise ball while I was working out (see http://youtu.be/FAXLVmjnspI ). I was wondering if you or your friends have any ideas for my revenge. Hopefully something a bit safer.

Thanks!



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Review: Exercise Ball Crunch

Exercise Rating
10/10

Jul 26, 2011 1:07 PM: My favorite ab exercise! Simple, but effective!



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Review: Exercise Ball Crunch

Exercise Rating
9/10

May 30, 2010 2:28 AM: Just started using this exercise in my workout and i would say it works nicely.



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Tip: Exercise Ball Crunch

Exercise Rating
10/10

Apr 16, 2010 10:07 AM: nabz



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Review: Exercise Ball Crunch

Exercise Rating
9/10

Jan 31, 2010 11:25 PM: simple and effective. A must have at home and gym.



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Tip: Exercise Ball Crunch

Exercise Rating
9/10

Jan 12, 2010 10:25 AM: I agree with the previous person about the position you take for sitting on the ball. You definitely get that full stretch with the abs. I've been using the ab ball for the last few months and I already see more definition in my abs. I also use a 25 lbs. weight, lay it on my chest, and work the abs...+See More



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