Crunch with stability ball and leg raise

Exercise overview

Primary muscle group: Core

Exercise type: Ball

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 783

Description: Lie on your back either on the floor or on a bench. Place a stability ball either between your lower legs (beginner) or between your feet (more advanced). Raise the ball and your feet slightly off the floor. Press your lower back against the floor. Cross your hands behind your head. Exhale and flex both your abdomen and hips until you touch your elbows to your knees. Hold for a count of two. Inhale and slowly lower your back and legs to the starting position. Repeat for the prescribed number of repetitions.

Exercise ID: 00067

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Crunch with stability ball and leg raise

Exercise tips and tricks

Choose the Right Ball Size: Ensure you're using a stability ball that's appropriate for your height. This helps maintain proper form and maximizes the exercise's effectiveness.
Engage Your Core: Focus on keeping your core muscles engaged throughout the entire movement. This will help you maintain balance and properly target the abdominal muscles.
Controlled Movements: Perform both the crunch and the leg raise in a slow, controlled manner. Avoid using momentum, as this reduces the effectiveness of the exercise and increases the risk of injury.
Consistent Breathing: Breathe out as you crunch and raise your legs, and breathe in as you return to the starting position. Consistent breathing helps maintain rhythm and provides better muscle control.
Alignment: Keep your head, neck, and spine aligned throughout the exercise. Avoid straining your neck by keeping the movement in your abs rather than pulling on your head or neck.
Keep the Ball Steady: Make sure that the stability ball remains stable and doesn't roll away or wobble excessively. This ensures that your form is correct and that you're working your core muscles effectively.
Leg Lift Precision: When lifting your legs, keep them straight and try not to touch the floor between repetitions. This keeps the tension on your abdominal muscles and increases the challenge.
Start Slow: If you're new to this exercise, start with fewer repetitions and gradually increase as your strength improves. This helps prevent overexertion and allows your body to adapt to the movement.
Focus on Form: Quality over quantity is crucial. It's better to do fewer reps with proper form than to do more reps incorrectly. Proper form ensures that you're targeting the right muscles and minimizes injury risk.
Listen to Your Body: Pay attention to any discomfort or pain. If you feel pain in your lower back or neck, re-evaluate your form. It might be a sign that you're not engaging your core properly.

Exercise overview

Exercise tips and tricks

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