Crunch - Legs On Exercise Ball
A crunch variation with the feet resting on an exercise ball, which adds a small stability challenge to a familiar ab movement. It is a beginner friendly way to vary standard floor crunches.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner · isolation
How to do the crunch - legs on exercise ball
- Lie flat on your back with your feet resting on top of an exercise ball, knees bent to roughly a right angle.
- Place your feet a few inches apart with your toes turned in to touch.
- Rest your hands lightly beside your head with your elbows out, without locking your fingers behind your neck.
- Press your lower back gently into the floor; this is your starting position.
- Roll your shoulders up off the floor while keeping your lower back down, breathing out as you curl.
- Hold the top position for a second, then lower back down slowly as you breathe in.
Original library instructions (7 steps)
- Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
- Place your feet three to four inches apart and point your toes inward so they touch.
- Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
- Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the ball roll away as you crunch; keep your feet pressed evenly onto it throughout.
- Pulling on the neck with your hands; keep them as a light support only.
- Lifting the shoulders too high off the floor; a small lift of a few inches is enough.
- Using momentum to jerk upward; keep the pace slow and controlled for both directions.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps, 60 seconds rest |
| Muscle | 3 to 4 sets of 15 to 20 reps, 45 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your lower back pressed into the floor throughout the set to keep the focus on the abs.
- Practice balancing your feet on the ball before adding speed to your reps.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the exercise ball crunch good for beginners?
Yes, the ball adds a mild stability challenge to a familiar crunch pattern, which most beginners can manage with a little practice.
What muscles does the exercise ball crunch work?
It is focused on the core, working the same curling motion as a standard crunch with feet on the ball instead of the floor.
