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Exercise Ball Cable Crunch 101 Video Tutorial

Gym Main Variation Core Exercise


Exercise Ball Cable Crunch
Exercise Ball Cable Crunch

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment

Cable Machine

Fitness Level











The Exercise Ball Cable Crunch is a dynamic core exercise that primarily targets the abdominal muscles with secondary engagement of the serratus and triceps. Utilizing a cable machine, this exercise involves sitting on an exercise ball while facing away from the machine, with the cable attachment positioned above the head. Grasping the cable handle with both hands, the individual performs a crunching motion by flexing the spine forward and downward, bringing the elbows towards the knees. The exercise ball adds instability, challenging the core muscles to maintain balance and stability throughout the movement. By incorporating the cable resistance, this exercise effectively strengthens the abs while also engaging the serratus and triceps muscles for a comprehensive core workout.

How to Perform

  1. Begin the Exercise Ball Cable Crunch by positioning yourself on the exercise ball, ensuring your feet are planted firmly on the floor wider than shoulder-width apart to provide stability.

  2. Step forward with your feet to allow the exercise ball to roll back until it supports your lower back, providing a stable base for the exercise.

  3. With the cable machine positioned behind you, grasp the cable attachment with both hands and bring it to the sides of your head, ensuring your elbows are bent and your fingertips lightly touch the sides of your head.

  4. Engage your abdominal muscles and initiate the crunching motion by pulling your torso up towards your thighs, aiming to bring your elbows towards your knees while maintaining tension in the abs.

  5. Squeeze your abs tightly at the top of the movement and hold for a brief pause to maximize muscle contraction.

  6. Slowly lower your torso back to the starting position with control, maintaining tension in the abs throughout the entire range of motion.

  7. Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and engaging the abs and core muscles throughout the exercise.

  8. Utilizing the cable machine adds resistance to the exercise, enhancing the challenge for the abdominal muscles while also engaging the serratus and triceps for a comprehensive core workout.


  1. To maximize the effectiveness of the Exercise Ball Cable Crunch, consider increasing the duration of the crunch hold to intensify the workout for your abdominal muscles.

  2. Implementing a slow count of 2 during the crunch hold can further challenge your abs and enhance muscle engagement.

  3. As you perform the exercise on the exercise ball with the cable machine attached, focus on maintaining proper form and control throughout the movement.

  4. Engage your abs and secondary target muscles, including the serratus and triceps, to stabilize your body and support the crunching motion.

  5. Utilize the resistance provided by the cable machine to add challenge to the exercise, ensuring a comprehensive workout for your core muscles.

  6. Experiment with different hold durations and tempos to find the level of intensity that works best for your fitness level and goals.

  7. Remember to breathe steadily throughout the exercise and listen to your body to avoid overexertion or strain.

How Not to Perform

  1. Avoid Using Momentum: Do not rely on swinging or jerking motions to perform the crunch, as this diminishes the effectiveness of the exercise and increases the risk of injury.

  2. Do Not Hyperextend the Lower Back: Avoid arching the lower back excessively during the crunch, as this can strain the spine and detract from the engagement of the abdominal muscles.

  3. Avoid Excessive Neck Strain: Do not pull on your neck or use your hands to lift your head during the crunch, as this can lead to neck strain and reduce the effectiveness of the exercise.

  4. Do Not Hold Your Breath: Avoid holding your breath during the exercise, as it can increase intra-abdominal pressure and reduce muscle activation. Remember to breathe steadily and rhythmically throughout the movement.

  5. Avoid Using Too Heavy of a Weight: Do not select a weight that is too heavy, as it can lead to compromised form and increased strain on the shoulders and back muscles. Choose a weight that allows you to maintain proper form and control throughout the exercise.

  6. Do Not Neglect Core Stability: Ensure that you engage your core muscles throughout the entire movement to stabilize your spine and prevent excessive movement in the lower back.

  7. Avoid Shrugging the Shoulders: Keep your shoulders relaxed and avoid shrugging them towards your ears during the exercise. This ensures that the tension remains on the abdominal muscles rather than the shoulders.

  8. Do Not Rush Through Repetitions: Avoid rushing through the repetitions. Focus on performing each crunch with controlled and deliberate movements, emphasizing the contraction of the abdominal muscles throughout the entire range of motion.

  9. Avoid Overarching the Upper Back: Do not arch your upper back excessively during the crunch, as this can strain the spine and reduce the effectiveness of the exercise. Maintain a slight flexion in the spine to keep the focus on the abdominal muscles.

  10. Do Not Neglect Proper Form: Focus on maintaining proper form throughout the exercise, including keeping the feet stable, the knees slightly bent, and the spine aligned. This ensures that the energy and focus are directed towards the specific target muscles of the exercise.


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.


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.


Cable Machine