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Waist · Stability Ball
Crunch (Legs on Stability Ball)
Crunch (Legs on Stability Ball) is an intermediate isolation strength exercise that works the abs (waist), with the obliques assisting. It needs a stability ball. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Stability Ball
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Obliques · external, internal obliques
How to do Crunch (Legs on Stability Ball)
- Begin by lying flat on your back with your knees bent at a 90-degree angle and your lower legs resting on a stability ball.
- Place your hands behind your head with your elbows pointing out to the sides.
- Lift your shoulder blades off the floor, curling your upper body towards your knees while keeping your legs stable on the ball.
- Lower your shoulder blades back to the floor with control, maintaining your legs' position on the ball. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Avoid pulling on your neck with your hands; focus on using your abdominal muscles to lift your shoulders.
- Breathe steadily throughout the exercise, exhaling as you lift your shoulders and inhaling as you lower them.
Crunch (Legs on Stability Ball) alternatives
More abs exercises
Crunch (Legs on Stability Ball) FAQ
What muscles does Crunch (Legs on Stability Ball) work?
Crunch (Legs on Stability Ball) mainly works the abs in the waist (Rectus Abdominis). The obliques work as secondary muscles.
What equipment do you need for Crunch (Legs on Stability Ball)?
You need a stability ball.
How many sets and reps of Crunch (Legs on Stability Ball) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Crunch (Legs on Stability Ball) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Crunch (Legs on Stability Ball) burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Crunch (Legs on Stability Ball)?
Other exercises for the abs include Crunch With Medicine Ball, Band Bicycle Crunch, Oblique Crunch and Crunch (On Bosu Ball).
For developers
Use Crunch (Legs on Stability Ball) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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