Weighted stability ball crunch
The weighted overhead crunch on stability ball offers multiple benefits, including improved core strength, enhanced muscle coordination, and better balance. This exercise primarily activates the rectus abdominis, obliques, and transversus abdominis, while also engaging stabilizer muscles like the glutes, hamstrings, and spinal erectors. Athletes can profit from this exercise as it enhances core stability crucial for overall performance, aids in preventing lower back injuries, and improves functional strength, contributing to better athletic agility and endurance.
| Primary muscle group: | Core |
| Exercise type: | Plate |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
5kg
Avg. weight
12lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on a stability ball with a weight plate held securely in your hands.
- 2Roll your bottom forward to lie back on the ball until it supports your mid-back area.
- 3Raise the weight plate directly overhead, keeping your arms extended.
- 4Exhale and flex your waist to lift your upper torso off the ball.
- 5Pause at the top of the movement and hold for a count of two.
- 6Inhale and slowly lower your upper torso back to the starting position by extending your waist.
- 7Repeat the exercise for your desired number of repetitions.
Tips & Tricks
Choose the Right Ball Size: Ensure the stability ball is the correct size for your height. Your knees should be at a right angle when you sit on it.
Maintain Proper Form: Keep your lower back pressed into the ball and your core engaged throughout the exercise. Avoid letting your back arch excessively.
Controlled Movements: Move slowly and deliberately. Focus on the contraction in your abs rather than using momentum to complete the crunch.
Breathe Correctly: Exhale as you crunch up and inhale as you return to the starting position. Proper breathing helps in maintaining rhythm and stability.
Avoid Straining Your Neck: Do not pull on your head or neck with your hands. Instead, keep your head in a neutral position and focus on lifting with your abdominals.
Use an Appropriate Weight: Choose a weight that challenges you but allows you to maintain proper form. If you’re new to this exercise, start with a lighter weight and gradually increase as you get stronger.
Focus on Core Engagement: Make sure to activate your core muscles throughout the entire movement. Visualize pulling your belly button towards your spine to create a tight core.
Feet Position: Keep your feet flat on the ground to help maintain stability. If you find yourself wobbling too much, reposition your feet or try using a slightly larger ball.
Limit the Range of Motion: You don’t need to come all the way up to a sitting position. A smaller range of motion can be more effective and safer for the lower back.
Consistent Practice: Like any other exercise, consistency is key. Perform weighted stability ball crunches regularly to build strength and improve your core stability.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
