How is this better than performing crunches on the floor?

The spherical surface of the ball allows for a greater range of motion, enabling the abdominal muscles to stretch beyond a flat plane for better fiber recruitment.

Where exactly should the ball be placed on my back?

The ball should be tucked into the small of your back or lumbar spine to provide support while allowing your shoulders to move freely.

Should my feet be close together or wide apart?

Keeping your feet wider apart provides more stability, while a narrower stance increases the challenge to your core balance.

How to Do Ball Crunches: Form, Benefits, and Tips

Master the ball crunch with our guide to proper form. Learn how to use a stability ball to increase your abdominal range of motion and core strength.

How to Perform

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

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

Primary movers

Stabilizers

Obliques
Hip Flexors
Intercostals

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Abs · Strength