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Last updated February 8, 2026
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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
- Difficulty
- Easy
- 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.