Stability Ball Sit-ups / Crunches

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Stability Ball Sit-ups / Crunches

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	Target Body Part:	Abs
	Primary Muscles:	Rectus Abdominus (abs), Transverse Abdominus, Obliques
	Secondary Muscles: (Synergists/Stabilizers)	Rhomboids, Erector Spinae, Posterior Deltoids (delts), Gluteus Medius/Minimus (Abductors), Adductors
	Equipment Needed:	Stability Ball

Simple
Technical

Step 1

Starting Position: Sit on the stability ball with your feet flat on the floor. Slowly begin walking your feet forward as you tuck your tail under. Lower your spine onto the ball as you walk your feet away from the ball. Continue lowering until your shoulders, back and tailbone are resting on the ball. Feet should be parallel and shoulder width apart. Knees are bent to about 90 degrees. Distribute your weight evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock.

Step 2

Place your hands behind your head, squeezing your shoulder blades together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Keep your head aligned with your spine, but allow your chin to tuck slightly during the upward phase of the exercise.

Step 3

Upward Phase: Exhale. Engage your abdominal and core muscles. Tuck your chin slightly toward your chest and slowly curl your torso toward your thighs. Since the abdominal muscles attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together. Try to keep the neck relaxed. Your feet should be firmly planted, and your tailbone and lower back should remain in contact with the ball at all times. Continue to curl up until your upper back is off the ball. Hold this position briefly while maintaining your balance.

Step 4

Downward Phase: Gently inhale and slowly uncurl, lowering your spine back towards the ball in a controlled fashion. The feet are planted, and your tailbone and low back stay connected to the ball.
Should balance prove to be a challenge, widen your base of support by moving your feet apart. As you improve your balance skills, increase the balance challenge of this exercise by reducing your base of support and moving your feet together.

Step 1

Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your shoulders, back and tailbone make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs parallel to the floor and positioned hip-width apart, and feet facing forward with your weight distributed evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock.

Step 2

Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.

Step 3

Upward Phase: Exhale, contract your abdominal and core muscles, and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. Since the abdominals attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together (the neck stays relaxed while the chin is tucked towards the neck and focus on pulling the bottom of the chest towards the top of the pelvis). Your feet should remain firmly planted, and your tailbone and lower back should remain in contact with the ball at all times. Continue curling up until your upper back is lifted off the ball. Hold this position briefly while maintaining your balance.

Step 4

Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the ball in a controlled fashion keeping your feet firmly planted, and your tailbone and low back in contact with the ball.

Should balance prove to be a challenge, widen your base of support by moving your feet apart. As your improve your balance skills, increase the balance challenge of this exercise by reducing your base of support by moving your feet together.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.