Stability Ball Crunches

Introduction to Stability Ball Crunches

Stability ball crunches involve carrying out abdominal crunches while resting on a stability ball. This exercise isolates the abdominals and works them through a pulling motion.

Using a stability ball allows for a better range of movement than performing crunches on a mat, as the spine is in a more natural position.

Stability Ball Crunches Instructions

  • Position yourself on a stability ball with your lower back on the centre of the ball. Your upper torso should be hanging over the edge of the stability ball.
  • Your legs should be bent at the knee and your feet should be firmly on the floor, approximately shoulder width apart.
  • Put your hands either side of your head – by your ears, or place your hands on your chest with your thumbs crossed. Do not put your hands behind your head as this can cause injuries with the spine.
  • Lower your torso, so that your upper body is horizontal, keeping your neck still throughout. This is the start position.
  • Keeping your hips stationary, use your abdominal muscles to raise your upper body to the upper position. Exhale as you perform this movement.
  • Inhale as you return to the start position.
  • Repeat for the required amount of reps.

Stability Ball Crunches Muscles Worked

Stability Ball Crunches - Muscles Worked


Rectus abdominus.


Transverse abdominus.  


  • Avoid using momentum to perform this exercise. Lower and raise the upper body under the control of the abdominals.
  • Squeeze the abdominal muscles at the top of this exercise to ensure maximum contraction.
  • Extra weight can be used if required, by holding a plate against your chest, or behind your head. This will add extra resistance.
  • This exercise requires fairly good balance. If you struggle to begin with, you can use a couple of heavy dumbbells to hook your feet under.

Photo Credit: Everkinetic

1 comment

  1. Barbell Rows

    Good post. I have used a broad variety of muscle building workouts over the years, but I think it is obvious for anyone that the basic compound strength exercises work best for solid muscle growth. The more weight you can whack on the bar the more strength you will gain and the more muscle you will grow, it is quite simple really.

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