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Waist · Stability Ball
Exercise Ball Sit Ups
Exercise Ball Sit Ups is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors 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
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Exercise Ball Sit Ups
- Sit on an exercise ball with your feet flat on the floor, hip-width apart, leaning back so the ball supports your lower back and hips. Place your hands behind your head.
- Engage your core and lift your upper body until vertical to the floor, performing a sit-up while keeping your chin slightly tucked and your back straight.
- Lower your upper body back down to the starting position with control, maintaining tension in your core.
- Repeat the movement for the desired number of repetitions.
Form tips
- Ensure your lower back remains in contact with the exercise ball to support your spine and prevent injury.
- Move slowly and with control to avoid using momentum and to maximize muscle engagement.
- Focus on steady breathing, exhaling as you lift your upper body and inhaling as you lower it.
- Avoid pulling on your neck with your hands if they are placed behind your head; instead, use your core muscles to lift.
Exercise Ball Sit Ups alternatives
More abs exercises
Exercise Ball Sit Ups FAQ
What muscles does Exercise Ball Sit Ups work?
Exercise Ball Sit Ups mainly works the abs in the waist (Rectus Abdominis and Obliques). The hip flexors work as secondary muscles.
What equipment do you need for Exercise Ball Sit Ups?
You need a stability ball.
How many sets and reps of Exercise Ball Sit Ups 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 Exercise Ball Sit Ups good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Exercise Ball Sit Ups 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 Exercise Ball Sit Ups?
Other exercises for the abs include Assisted Sit Ups, Decline Sit Ups Dumbbells, Decline Levitating Sit Ups Bodyweight and Alternating Oblique Sit-Ups.
For developers
Use Exercise Ball Sit Ups 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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