How to do an Exercise Ball Crunch

Authored by Fitbod

About Exercise Ball Crunch

Sets Logged
1,334,097
Popularity Rank
117th
Difficulty
Beginner
Abs Strength
89 mSCORE 35th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Exercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.

  1. Sit on the edge of the Exercise Ball with your knees bent and feet planted firmly on the ground.
  2. Lay your back onto the Exercise Ball placing your back into an extended position.
  3. Fold your arms across your chest, or place your hands behind your head.
  4. Flex your abdomen to bring the bottom of your ribcage to your belly button while slightly tucking the chin until your upper back is off of the Exercise Ball.
  5. Keep tension in your abdomen as you lower your shoulders back to the Exercise Ball.
  6. Avoid excessive movement of the Exercise Ball throughout the exercise.

Common Mistakes

  • Sitting Up Too Far

    Crunches are designed so you only raise your shoulder blades, not your entire torso. While it isn’t ineffective or dangerous to raise your torso off the ground, it isn’t a crunch. Focus on contracting your abs to get just your shoulders elevated.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    10
    reps
    12
    reps
  • advanced
    4
    sets
    11
    reps
    14
    reps

Enter your stats to calculate your Reps & Weight