Stability Ball Crunch

The Stability Ball Crunch is a core strength exercise that uses an inflatable ball to support your lower back while you curl your upper body upward. It mainly targets the abs, with some help from the obliques at the sides of your waist.

Lie face-up on a stability ball so the ball sits under your lower back. Plant your feet flat on the floor about shoulder-width apart, knees bent to roughly 90 degrees. Cross your arms over your chest, or place your fingertips lightly behind your ears without pulling on your head. Your hips should stay level on the ball and your lower back should keep its natural curve.

Roll back slightly so you feel a gentle stretch through your abs. Exhale as you lift your shoulders off the ball, curling your rib cage toward your hips. Keep your hips steady and do not let them drop or shift. Lower yourself back down slowly and under control, returning to the stretched starting position before repeating.

Breathe out during the crunch and breathe in as you lower back down. Keep your abs engaged rather than holding your breath. To make it easier, reduce your range of motion or place your feet wider for more balance. To make it harder, hold the top position for a second or reach your arms overhead.

Fault: The hips sag or roll to one side on the ball. Fix: Reset so your hips are level on the ball before each rep, and brace your abs so your pelvis stays still throughout the movement.

Fault: The crunch becomes a tiny head nod instead of a full torso curl. Fix: Roll back far enough to feel a full stretch at the bottom, then crunch all the way up until your shoulder blades clear the ball.

Fault: Hands pull on the head and the neck does the work. Fix: Keep your fingertips behind your ears without yanking your head forward, or cross your arms over your chest so the abs drive the lift.

Fault: Lowering too quickly or relaxing at the bottom. Fix: Lower yourself slowly and with control, stopping at the stretched position but keeping your abs tight so the ball does not bounce you up.