The Ball Crunch is 40% better than the standard crunches! Because you are doing the crunch on an unstable surface, Stability Ball, it activates more abdominal muscles by up to 40%. Not only the major abdominal muscles are activated, rectus abdominis, transverse abdominis, and obliques, there is arrange of smaller stabilizing muscles being engaged.

One of the key benefits of doing the Ball Crunch on a Balanced Ball, as it avoids the spinal grinding on a hard surface that allows more movement in the lower back, allows that to strengthen that helps improve posture.

3-8 Minutes

Muscle Group
Abs, hips, glutes, rectus abdominis, transverse abdominis,  Obliques

Moderate to Difficult

Fitness Type

Safety Icon

Safety Tips

As much as possible, avoid any neck strains by touching your head very lightly. Also, do not sit too low on the ball and begin each rep with your abs stretched. If you have any back issues, consult your doctor before performing this exercise.

If you are using weights or medicine ball, be extremely careful not to injury yourself. Start with a small weight and increase slowly over several weeks.


Equipment Required

A Balance Ball required for this exercise.

Number of Reps and/or Length of Time


3-5 minutes
10-20 reps
Hold for 2-4 Seconds
2-3 Sets


3-5 minutes
Use light weights or medicine ball
15-30 reps
Hold for 2-4 Seconds
3-4 Sets


4-8 minutes
Use light weights or medicine ball
20-40 reps
Hold for 2-4 Seconds
3-5 Sets


Step 1  Watch the instructional video, then read the following for clarification.

Step 2  Lie back on a Balance Ball with the ball should be under your hips and lower back.  As you get stronger, you can move further up the ball.

If required, place a towel around the base of the Balance Ball, so it doesn’t roll around.

Step 3  Bend your knees at a 90-degree angle. Place your feet firmly on the floor about shoulder-width apart.

Step 4  Put your hands lightly behind your head, just to support it, with your elbows out to the side. Remember to breathe.

Step 5  With your eyes looking upwards towards the ceiling or sky, start exhaling and crunch your abs toward your knees at the same time, raising your chest upward

Step 6  At the top of the crunch, hold for 2-4 seconds. Ensure you breathe at the top.

Do not use your hands to pull your head up.

Step 7  While exhaling, release your abs from contraction and lie back to the ball.

Step 8  Repeat Steps 4 to 6 to your level.

Step 9  Rest for 60 seconds and do the number of sets to your level.

Make it happen and shock everyone

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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