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Waist · Bosu Ball
Crunch (On Bosu Ball)
Crunch (On Bosu Ball) is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs a bosu ball and a 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
- Bosu Ball
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
- Obliques
How to do Crunch (On Bosu Ball)
- Begin by sitting on a BOSU ball with your feet flat on the floor and your knees bent.
- Lean back to position your lower back against the BOSU ball, ensuring your upper body is supported. Place your hands behind your head with your elbows pointing out to the sides.
- Engage your core and lift your shoulder blades upwards, curling your upper body towards your knees.
- Lower your shoulder blades back down with control, maintaining your core engagement. Repeat the movement for the desired number of repetitions.
Form tips
- Avoid pulling on your neck with your hands; focus on using your abdominal muscles to lift your shoulders.
- Use a mat or soft surface under the BOSU ball if needed for additional stability and comfort.
- Breathe steadily throughout the exercise, exhaling as you lift your shoulders and inhaling as you lower them.
- Ensure your lower back remains in contact with the BOSU ball to avoid unnecessary strain.
Crunch (On Bosu Ball) alternatives
More abs exercises
Crunch (On Bosu Ball) FAQ
What muscles does Crunch (On Bosu Ball) work?
Crunch (On Bosu Ball) mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.
What equipment do you need for Crunch (On Bosu Ball)?
You need a bosu ball and a ball.
How many sets and reps of Crunch (On Bosu 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 (On Bosu 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 (On Bosu 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 (On Bosu Ball)?
Other exercises for the abs include Crunch With Medicine Ball, Reverse Crunch, Crunch Floor and Band Kneeling Crunch.
For developers
Use Crunch (On Bosu 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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