← Back to library

Last updated March 30, 2026

Abs

Crunch (On Stability Ball)

Sit on a stability ball and roll out so it supports your lower back. Crunch your shoulders forward. The curvature of the ball allows a greater range of motion for your abs.

Quick facts

Level: Beginner
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: Low
Calorie Burn: Low-Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

Abs

Secondary

Deep Abs / Core

Equipment & setup

What you need and how to position yourself before starting.

Equipment

Stability BallBody Weight

Movement pattern

Bilateral

Posture

Seated

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a stability ball with your feet flat on the floor, hip-width apart.
- Walk your feet forward, allowing the ball to roll under your lower back until your upper back and shoulders are supported.
Step 2Position Your Hands
- Place your hands behind your head, with elbows bent and pointing out to the sides.
- Ensure your neck is relaxed and not strained.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Keep your feet firmly planted on the floor and your back pressed against the ball.
Step 4Perform the Crunch
- Exhale and lift your upper body off the ball by curling your torso towards your knees.
- Focus on using your abdominal muscles to lift, not your neck or arms.
Step 5Lower Your Body
- Inhale as you slowly lower your upper body back down to the ball.
- Maintain control and avoid letting your back sag or your core disengage.
Step 6Repeat
- Continue performing the crunch for the desired number of repetitions.
- Ensure you maintain proper form throughout each repetition.
Step 7Finish the Exercise
- After completing your reps, carefully sit up straight on the ball.
- Take a moment to regain your balance before standing up.

Watch full tutorial video