Stability Ball Crunch

oec:stability-ball-crunch

An abdominal crunch performed supine on a stability ball, allowing an extended range of spinal extension and flexion.

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Also called: Swiss Ball Crunch, Ball Crunch, Exercise Ball Crunch, Ball crunches

How to do it

Sit on the stability ball and walk your feet forward, rolling back until the ball supports your lower and mid back.
Plant your feet flat on the floor roughly shoulder-width apart with knees bent at approximately 90 degrees.
Place your fingertips lightly behind your ears or cross your arms over your chest without pulling on your neck.

Allow your spine to drape slightly over the curve of the ball into gentle extension, feeling a mild stretch in the abdominals.
Contract your abdominals to curl your ribcage down toward your pelvis, flexing your spine.
Pause briefly at peak contraction while keeping your hips stable on the ball.
Slowly lower your torso back over the ball under control to return to the stretched starting position.

Inhale as you lower back over the ball into extension; exhale forcefully as you crunch upward.

Thrusting hips upward or rolling the ball with the legs rather than flexing the spine.: Keep your pelvis and feet planted firmly; isolate the movement to curling your upper torso forward.
Pulling forcefully on the head and neck.: Rest fingertips lightly behind your head with elbows wide, or cross your hands over your chest.
Limiting range of motion by staying in a perpetual crunch.: Allow your spine to extend over the curve of the ball at the bottom of each repetition to train the full abdominal range.

Ensure the floor surface provides adequate traction to prevent feet from slipping.
Avoid excessive hyperextension of the lumbar spine if you experience lower back discomfort.

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