Exercise guide · Intermediate · Compound
Crunch (On Stability Ball, Arms Straight): How to Do It & Muscles Worked
The crunch on a stability ball with arms straight is an abdominal exercise that targets the abs while also engaging the hip flexors. The use of a stability ball increases the challenge to balance and core stability.
How to do the crunch (on stability ball, arms straight)
- Step 1: Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Step 2: Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
- Step 3: Place your hands behind your head or cross them over your chest.
- Step 4: Engage your abs and lift your upper body off the ball, curling your shoulders towards your hips.
- Step 5: Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Step 6: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Crunch (On Stability Ball, Arms Straight) alternatives
More exercises that train the abs as their main target:
-
Arm Slingers Hanging Bent Knee Legs
Abs · Body Weight · Intermediate compound -
Arms Overhead Full Sit-Up (Male)
Abs · Body Weight · Intermediate compound -
Assisted Lying Leg Raise with Lateral Throw Down
Abs · Assisted · Intermediate compound -
Assisted Lying Leg Raise with Throw Down
Abs · Assisted · Intermediate compound -
Band Alternating V-Up
Abs · Band · Intermediate compound -
Band Assisted Wheel Rollerout
Abs · Band · Intermediate compound -
Band Bicycle Crunch
Abs · Band · Intermediate compound -
Band Jack Knife Sit-Up
Abs · Band · Intermediate compound
More abs exercises
-
Dead Bug
Abs · Body Weight · Beginner compound -
Hanging Leg Raise
Abs · Body Weight · Advanced compound -
3/4 Sit-Up
Abs · Body Weight · Beginner compound -
45° Side Bend
Abs · Body Weight · Beginner compound -
Air Bike
Abs · Body Weight · Beginner compound -
Alternate Heel Touchers
Abs · Body Weight · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.