Swiss Ball Crunch

Abs, ObliquesSwiss Ball

The stability ball crunch hits your rectus abdominis and obliques through an increased range of motion. The unstable surface forces core stabilizers to work harder, building abdominal strength without overloading your joints.

How to do it

1Lie back on the ball so your lower back is supported and your feet are flat on the floor, shoulder-width apart.

2Place your fingertips by your temples or cross your arms over your chest, keeping your chin slightly up.

3Flex your upper spine toward your pelvis, squeezing your abs.

4Hold the top position for one second to feel a maximum peak contraction.

5Slowly lower your torso back over the curve of the ball, feeling a slight stretch before the next rep.

Common mistakes

Yanking on your neck with your hands, putting excessive strain on your cervical spine.

Lifting your whole torso by flexing at the hips, shifting the work to your hip flexors.

Using momentum and bouncing off the ball instead of maintaining constant tension.

Breathing

Inhale as you lower back down and exhale as you crunch up.

Make it harder or easier

To make it easier, widen your stance for better balance.

To make it harder, bring your feet together or hold a light weight plate against your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.