Crunch - Legs On Exercise Ball

How to do the Crunch - Legs On Exercise Ball

1. Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
2. Place your feet three to four inches apart and point your toes inward so they touch.
3. Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
4. Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
5. Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
6. Slowly go back down to the starting position as you inhale.
7. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Dumbbell Side Bend Dumbbell Exercise Ball Crunch Exercise Ball Weighted Ball Side Bend Exercise Ball Spell Caster Dumbbell Weighted Crunches Medicine Ball Barbell Side Bend Barbell

Harder than the Crunch - Legs On Exercise Ball

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the Crunch - Legs On Exercise Ball with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back

Common questions

What muscles does the Crunch - Legs On Exercise Ball work?

The Crunch - Legs On Exercise Ball primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the Crunch - Legs On Exercise Ball?

None — the Crunch - Legs On Exercise Ball is bodyweight, so it works at home, in a hotel room or outdoors. Ab Crunch Machine and Alternate Heel Touchers also need nothing.

Is the Crunch - Legs On Exercise Ball suitable for beginners?

Yes, the Crunch - Legs On Exercise Ball is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Crunch - Legs On Exercise Ball go in a workout?

Late — the Crunch - Legs On Exercise Ball is isolation work, so it follows your compounds. Supersetting it with Hyperextensions With No Hyperextension Bench and Hyperextensions (Back Extensions) cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine