Exercise Ball Crunch

Equipment

Gym Equipment Needed

Muscle Group

Core

Setup

Use a stability/exercise ball on a non-slip surface with enough space around you. Choose a ball size that lets your hips and knees sit around 90 degrees when you’re positioned on it. If the ball slides, place it on rubber flooring or a mat.

Starting Position

Sit on the ball and walk your feet forward as you lean back until the ball supports your mid–lower back. Feet are flat and about shoulder-width apart for stability. Place your hands lightly behind your head with elbows wide (don’t pull your neck), or cross arms over your chest. Brace your core and keep your ribs down. Start with your torso slightly extended over the ball so you feel a stretch through the abs.

Execution

Exhale and crunch by lifting your chest upward, bringing your ribs toward your pelvis. Keep the movement small and controlled—focus on your abs, not your hip flexors. Maintain contact between your lower back and the ball while your upper back curls forward. Pause briefly at the top and squeeze your abs. Inhale and slowly lower back to the start position, allowing a gentle stretch over the ball without relaxing completely. Repeat for the desired reps.

Tips on doing this exercise

Think “ribs down” and crunch through the abs—keep the movement short and focused.

Keep your chin tucked and eyes up to reduce neck strain.

Pause and squeeze at the top for better abdominal activation.

If you feel it mostly in hip flexors, shorten range and focus on rib-to-hip movement.

To progress: hold a light plate across your chest or slow the lowering phase (2–3 seconds).

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Common Mistakes

Pulling on the head/neck instead of using the abs

Letting hips drift or feet slide, losing stability

Overarching the low back at the bottom

Turning it into a sit-up with excessive range and momentum

Rushing reps and bouncing off the ball

Holding breath and losing core control

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Recommended Ranges

Core endurance: 2–4 sets of 15–25 reps (controlled tempo)

Hypertrophy focus: 3–4 sets of 10–20 reps with a pause at the top

Beginner: 2–3 sets of 8–15 reps (smaller range, strict form)
Rest 30–60 seconds between sets.

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