Crunch (On Exercise Ball) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Exercise Ball
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Crunch on Exercise Ball is an abdominal-focused exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. Performed on an exercise ball, it allows for a greater range of motion compared to floor crunches, enhancing core activation and stability. This exercise isolates the abdominal muscles, emphasizing controlled flexion of the spine, and requires balance and proper form to maximize effectiveness and minimize strain on the lower back.
How to Perform
Sit on an exercise ball with your feet flat on the floor, hip-width apart, and knees bent at about 90 degrees.
Walk your feet forward slightly and lean back so that your lower back rests on the ball, keeping your spine neutral and your core engaged.
Place your hands lightly behind your head or crossed over your chest, keeping elbows wide and shoulders relaxed.
Inhale deeply to prepare, then exhale as you slowly lift your upper torso toward your knees, curling your shoulders off the ball.
Focus on contracting your abs while keeping your lower back in contact with the ball, avoiding pulling with your neck or arms.
Pause briefly at the top of the movement, maintaining tension in your abs and engaging your obliques slightly by gently twisting if desired.
Inhale as you slowly lower your torso back down to the starting position, allowing your abs to stretch fully over the ball.
Repeat for the desired number of repetitions, maintaining controlled movements and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maximize abs activation.
Avoid pulling on your neck or head with your hands.
Maintain slow and controlled motions rather than using momentum.
Ensure your lower back stays in contact with the ball for stability.
Keep your feet flat on the floor to maintain balance.
Exhale fully when lifting your torso to enhance contraction.
Inhale deeply when lowering your torso to stretch the abs.
Do not overarch your lower back to prevent strain.
Focus on feeling the abs and obliques working rather than just lifting your shoulders.
Choose a ball size that allows your knees to bend at about 90 degrees for proper alignment.
How Not to Perform
Do not pull on your neck or head with your hands.
Do not use momentum to lift your torso.
Do not let your lower back arch off the ball.
Do not lift your feet or let them move during the exercise.
Do not perform rapid, uncontrolled repetitions.
Do not hold your breath while crunching.
Do not twist excessively or force your torso beyond a comfortable range.
Do not slump your shoulders or round your back too much.
Do not use a ball that is too small or too large for proper alignment.
Do not relax your core at any point during the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
