FitCi
Stability Ball Crunch is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit on the stability ball and walk your feet forward until your lower and mid back rest on the ball.
- Plant your feet firmly on the floor at shoulder width, with your knees bent to 90 degrees.
- Place your fingertips at your ears and do not press your chin into your chest.
- Curl your torso up by bringing your ribs toward your hips.
- Squeeze your abs for 1 second at the top, then extend slightly back over the curve of the ball and repeat.
Coaching tip
Use the stretch the ball gives your back; extend slightly back and curl your ribs toward your hips to work through a full range of motion.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.