Crunch - Legs On Exercise Ball

About This Exercise

The Crunch - Legs On Exercise Ball is a core stability variation of the traditional crunch. By placing the feet on an unstable surface, it increases the activation demand on the abdominal muscles to maintain body position while performing the flexion movement.

1Setup

1. Lie flat on your back on the floor. 2. Place an exercise ball under your lower legs, so your knees are bent at approximately 90 degrees and your feet are resting comfortably on the ball. 3. Position your feet hip-width apart for stability.

2Execution

1. Gently press your lower back toward the floor to engage your core. Place your hands lightly beside your head, elbows wide. 2. Exhale and slowly curl your upper back off the floor, bringing your shoulder blades a few inches up. Focus on bringing your ribcage toward your pelvis. 3. Hold the peak contraction for a moment, squeezing your abdominals. 4. Inhale and slowly, with control, lower your upper back to the starting position. 5. Repeat for the desired number of repetitions, maintaining constant tension and avoiding momentum.

Pro Tips

• Keep your chin slightly tucked and avoid pulling on your neck with your hands.
• Exhale forcefully as you curl up to maximize abdominal engagement.
• Move slowly to prevent the ball from rolling and to eliminate momentum.
• Imagine curling your torso upward like a sheet being rolled, rather than lifting straight up.