Strength
Ball crunches
A stable, effective core movement that increases the range of motion for better abdominal activation.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the stability ball and walk your feet forward until your lower back is supported by the curve of the ball.
Place your feet flat on the floor hip-width apart and rest your hands behind your head or across your chest.
Inhale and lean back slightly to stretch the abdominal muscles over the contour of the ball.
Exhale as you lift your upper torso by contracting your abs, keeping your lower back pressed into the ball.
Pause at the peak of the contraction, ensuring you are not pulling on your neck with your hands.
Lower your upper body back to the starting position in a slow, controlled motion to complete the rep.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling the head forward with the hands which strains the neck.
- Using momentum or bouncing off the ball instead of controlled muscle contractions.
- Positioning the ball too high or too low relative to the natural arch of the spine.
- Holding your breath during the concentric phase of the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.