Exercise Ball Crunches: How To Do It Properly

By Marshall Evans | Exercises & Tips

Jul 15

The crunch is one of the best exercises for your abs, and core strength. However, have you ever got bored of doing crunches on an ab bench or on the floor or any other flat surface? If that is the case, then you have come to the right place. Today, I’ll show you how to do exercise ball crunches. This is another way of doing the crunch exercise which is way more interesting and maybe better, or at least that’s my opinion.


Muscles involved

Obviously, this exercise primarily works your rectus abdominis that is used when you flex your lumber spine. It also targets the deepest abdominal muscle also known as transverse abdominis which is the running horizontally across your torso. Besides, the crunches work your internal and external obliques that run along your sides from the ribs to the hips.

exercise ball crunches

Via drdooleynoted.com

Why you should do exercise ball crunches

Doing crunches on an exercise ball is very beneficial for some reasons.

First, as mentioned above, it targets all those 4 abdominal muscles. Thus, it can help build abs or flatten the abdominal area if you want to get rid of belly fat.

Second, even when you are already fi​​​​​tit’s still very necessary to improve your core strength. You know, with a strong core, you can possibly promote good posture with to promote good posture and alleviate lower back pain. Furthermore, strengthening your core could contribute to the well-being and long-term health.

Third, this is the best crunch exercise for people who have difficulty doing it on a hard surface like on the ground or an ab bench. All things considered, abdominal exercises like crunches are very helpful for you no matter which type of training they’re into.

How to do exercise ball crunches

Step 1: Lie on the ball

First, gently lie on your ball and press your lower back curvature against the surface of the ball. Bend your knees and press your feet firmly against the floor. Place your hands on sides of your head and keep your elbows wide open throughout the exercise. Or you can keep your arms crossed on top of your chest or along your sides.

exercise ball crunches

Step 2: Get into a stretch position

In order to get into the stretch position, you need to roll back to lower your upper body. Remember to keep your neck stationary the entire time.

exercise ball crunches

Step 3: Do a crunch

Breathe in, and try to contract your abs then curl your trunk upward until you can feel a nice contraction on your abs. Make sure your lower back is pressed against the surface of the ball. For me, I always curl my shoulders up from the floor to about 30-degree angle. If you have your arms at the side, they should slide up the side of the legs.

At the top of the movement, contract your abs as much as you can and then exhale. Up here, you can lift the exercise ball crunches to a whole new level by pausing for 2-3 sec at the top. Now, slowly breathe in and get back to the starting position at the same time. Repeat for 8-12 repetitions.


1. Remember to do just a slight lift up instead of doing a full sit up. 

2. Do not place your hands behind your head to avoid neck strains.

This is very dangerous, even in other crunch exercises because people are likely to pull their head forward, especially when reaching failure. Actually, you can place your arms anywhere as long as you keep your chin away from your neck.

3. For your own safety, make sure the ball and your legs don’t move throughout the crunches.

If it’s difficult for you to stay balanced on the ball, just place your feet under 2 heavy dumbbells. It’s also good to have a spotter hold them for you.

4. Be very careful to add weight as it could cause you a hernia.


Low pulley ball crunch

Is that exercise too easy for you and you want something more challenging? Well, just use a low pulley. Attach a rope on the end of the low pulley and perform the exercise as usual with the machine behind you. Hold on to the sides of the rope while you’re crunching. You should bring your arms so that your upper arms can be almost parallel to your upper body. Additionally, your lower arms need to face back while holding the rope.


About the Author

Hello everyone, I’m Marshall Evans and welcome to AestheticGuys.com. I love fitness so I spent years searching for training and nutrition tips to get in shape. I really want to share my experiences and all my tips with anyone who cares about health and fitness, that’s why I started AestheticGuys.com in 2017. Through the blog, I will have a chance to write about everything I want to share with you guys to make you love fitness more and help you get an aesthetic body.