How to do the Stability Ball Crunch
Sit on a stability ball and walk your feet forward until your lower back rests on the ball.
Place your hands on your chest or lightly behind your head.
Curl your torso up by contracting your abs, keeping the ball steady.
Lower slowly until you feel a slight stretch in your abs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The abs flex your spine and stop it from arching. Mix crunching moves (crunches, leg raises) with anti-extension work (planks, rollouts).
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