Crunch with Legs on an Exercise Ball
Trains the Abs.
- Equipment
- An exercise ball
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Lie on your back with your lower legs resting on top of an exercise ball, hips and knees at about a right angle.
- Cross your arms over your chest or rest your fingertips beside your ears.
- Press your lower back into the floor and hold it there.
- Curl your shoulders and upper back off the floor toward your knees.
- Stop where the lower back begins to lift, then hold briefly.
- Lower under control until the shoulder blades touch down, keeping the ball still.
Common mistakes
- Letting the ball roll. Holding it still is what this version adds over a normal crunch; a ball that travels means the legs are pushing rather than resting.
- Pressing down into the ball to help the curl. The legs rest on it; pushing turns the hip flexors into part of the movement.
- Trying to sit all the way up. Once the lower back leaves the floor it is a sit-up, and a crunch is deliberately short.
- Choosing a ball too large for the position. Hips and knees at about a right angle is the reference; a big ball pushes the knees toward the chest and shortens the range before you start.