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Abs

Stability Ball Crunch

The Stability Ball Crunch is a strength exercise for your abs. Share of the load in the Zulta muscle model: upper abs 47%, lower abs 29% and obliques 20%.

Level: BeginnerEquipment: Other equipmentSingle-joint (isolation)

How to do it

  1. Sit on a stability ball and walk the feet forward until the lower and mid back rest on the ball.
  2. Plant the feet wide and flat with the knees bent 90 degrees.
  3. Let the upper back drape back over the ball with the fingertips beside the head.
  4. Curl the ribs toward the hips, lifting the shoulders until the torso is at about 45 degrees.
  5. Lower slowly back over the ball into a slight stretch.

Tips

  • The ball lets you start from a stretched position, use that range.
  • Wider feet give more balance, narrower feet make it harder.

Common mistakes

  • Rolling the ball forward and back instead of moving the spine.
  • Pulling on the neck with the hands.
  • Sitting up too far so the ball rolls away.

Muscles worked by the Stability Ball Crunch

  • Upper abs Primary47%
  • Lower abs Primary29%
  • Obliques Secondary20%
  • Hip flexors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A ball lets the spine extend first, adding range. Curling the ribcage toward the pelvis is spinal flexion by rectus abdominis, with the obliques assisting; a full sit up adds the hip flexors.

Stability Ball Crunch alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Stability Ball Crunch work?

Mainly the upper abs and lower abs. The obliques assist.

Is the Stability Ball Crunch good for beginners?

Yes. The Stability Ball Crunch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Stability Ball Crunch?

For example the Ab Crunch Machine, Cable Crunch and Cable Crunch Standing. They train mostly the same muscles, some with different equipment.

How do you make the Stability Ball Crunch harder?

Add weight or reps, or move on to the Cable Crunch Standing and Seated Cable Crunch.

Sources

  • Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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