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Dumbbell Sit-Up on Stability Ball
Weighted stability ball sit-up that targets rectus abdominis and obliques to build core strength and hypertrophy; increases stability challenge over floor versions.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors, Abs
Accessory Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
6/10External Obliques
Hip Flexors
4/10Iliopsoas
Abs
3/10Transverse Abdominis
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on stability ball with feet flat on floor hip-width apart. Roll back until mid-back is supported by ball, hold dumbbell at chest with both hands.
- Lean back controlled over ball to full stretch with core braced.
- Exhale and curl torso forward by contracting abs, drawing ribcage to pelvis.
- Lift to upright position over hips with full spinal flexion.
- Inhale and lower torso slowly back to stretch over ball.
- Maintain feet planted and control movement throughout.
Coaching Tips
Form Cues
- Core tight throughout
- Curl from abs not momentum
- Neck neutral gaze forward
- Shoulders away from ears
Breathing
Inhale during eccentric lowering phase, exhale forcefully during concentric curl up. Brace core on every rep.
Tempo
3-1-2
Range of Motion
From full torso stretch slightly past parallel over ball to upright position over hips with complete spinal flexion.
Safety
Safety Notes
- Avoid if acute lower back pain or disc issues
- Ensure ball is properly inflated
- Master bodyweight version first
- Keep feet secure to prevent slip
- Maintain neutral neck alignment
Spotting
Spotting not typically required; use wall for feet if needed or perform in front of mirror for form check.
Common Mistakes
- Using momentum to lift
- Pulling on neck
- Rushing eccentric phase
- Incomplete range of motion
When to Avoid
- Acute lower back issues
- Spinal disc concerns
Flexibility Needed
- Adequate spinal flexion range
- Hip flexor mobility
Build Up First
- Bodyweight stability ball sit-up mastery
- Basic core bracing competency
Also known as
Stability Ball Dumbbell Sit-Up, Swiss Ball Weighted Sit-Up, Exercise Ball Dumbbell Crunch
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Traps
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