Crunch (Exercise Ball)

An isolation exercise that targets the abdominal muscles using an exercise ball to provide an extended range of motion and unstable surface.

Instructions

1. Lie on an exercise ball with your lower back pressed against the curved surface of the ball.
2. Your feet should be bent at the knees and pressed firmly against the floor, approximately hip-width apart.
3. The upper torso should be hanging off the top of the ball to allow a full range of motion.
4. Place your hands gently behind your head with elbows out, or cross your arms on your chest to avoid neck strain.
5. Lower your torso into a stretched position while keeping your neck stationary. This is your starting position.
6. Contract your abdominals and curl your shoulders and trunk upward, bringing your chest toward your hips.
7. Squeeze the contraction at the top of the movement.
8. Return to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions.

Tips

• Never pull on your neck or head; let your abs do the work.
• Keep your lower back in contact with the ball throughout the movement.
• The ball provides an extended range of motion compared to floor crunches.
• Perform movements slowly and deliberately for maximum effectiveness.
• The unstable surface engages additional stabilizer muscles.