Video Coming Soon
We're working on adding video demonstrations for this exercise.
Stability Ball Crunch
A stability ball crunch that targets the rectus abdominis, transverse abdominis, and obliques to build core strength, stability, and balance; allows greater range of motion than floor crunches.
About Exercise
Equipment
Stability Ball
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors
Accessory Muscles
Lower Back
Popularity Score
7
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, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
3/10Iliopsoas
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the stability ball with feet flat on the floor hip-width apart. Walk feet forward to roll the ball under your lower and mid-back, knees bent at 90 degrees, thighs parallel to floor.
- Engage core by drawing belly button to spine.
- Exhale and curl torso upward, lifting shoulders off ball toward thighs.
- Pause at top, squeezing abs.
- Inhale and lower upper body slowly back to start.
- Keep lower back in contact with ball.
- Repeat for reps.
Coaching Tips
Form Cues
- Chin tucked, eyes on ceiling.
- Elbows wide, no neck pull.
- Core tight, no arching.
- Slow controlled motion.
- Feet planted firm.
Breathing
Exhale during the crunch phase; inhale as you lower.
Tempo
3-1-2
Range of Motion
Lower until mid-back on ball with full stretch in abs; curl up until rib cage nears pelvis with shoulders lifted.
Safety
Safety Notes
- Use properly inflated, size-appropriate ball.
- Avoid if acute low back pain or disc issues.
- Start without weight.
- Perform on non-slip surface.
- Consult professional for back conditions.
Spotting
Spotter can support lower back or provide balance assistance for beginners; not typically needed for standard version.
Common Mistakes
- Pulling on neck
- Bouncing on ball
- Arching lower back
- Jerky movements
- Incomplete range
When to Avoid
- Acute low back pain
- Disc herniation
- Recent abdominal surgery
Flexibility Needed
- Adequate spinal flexion
- Hip mobility for foot placement
Build Up First
- Basic crunch technique
- Balance awareness
Also known as
Swiss Ball Crunch, Exercise Ball Crunch, Balance Ball Crunch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Stability Ball Oblique Crunch
Stability Ball
Obliques
Stability Ball Bicycle Crunch
Stability Ball
Abs
Stability Ball V-Up
Stability Ball
Abs
Stability Ball Pike
Stability Ball
Abs
Stability Ball Plank
Stability Ball
Abs
Stability Ball Pull In
Stability Ball
Abs
Stability Ball Rollout
Stability Ball
Abs
Stability Ball Dead Bug
Stability Ball
Abs
Stability Ball Leg Raise
Stability Ball
Abs
Stability Ball Half Moon
Stability Ball
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
