At a glance
- Main muscle
- Core
- Equipment
- Band, ball or wheel
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Lower back on the ball.
- Let your torso stretch backward.
- Curl up.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Stretches the abs more than a regular crunch, but hard to load.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Weighted Decline Crunch · Dumbbell · rating A
- Cable Crunch · Cable · rating A
- Ab Wheel Rollout · Band, ball or wheel · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the stability ball crunch.
Let Mitta set the weight.
Mitta plans the stability ball crunch with a weight and rep target for every set, worked out from your last sessions.
Questions about the
stability ball crunch
What muscles does the stability ball crunch work?
The stability ball crunch mainly trains your core.
How many reps of the stability ball crunch should I do?
Mitta plans the stability ball crunch at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the stability ball crunch?
Good alternatives that train the same muscle are the weighted decline crunch, cable crunch and ab wheel rollout.
Is the stability ball crunch good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the stability ball crunch have rating B?
Stretches the abs more than a regular crunch, but hard to load.