Weighted stability ball crunch

Exercise overview

Primary muscle group: Core

Exercise type: Plate

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 11

Average per rep (lbs)*: 25

Description: Sit on a stability ball with a weight plate held securely in your hands. Roll your bottom forward to lie back on the ball until it supports your mid-back area. Raise the weight plate directly overhead, keeping your arms extended. Exhale and flex your waist to lift your upper torso off the ball. Pause at the top of the movement and hold for a count of two. Inhale and slowly lower your upper torso back to the starting position by extending your waist. Repeat the exercise for your desired number of repetitions.

Exercise ID: 00429

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.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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