How to Do a Crunches on a Ball

Crunches on a Ball

Crunches on a Ball

Ok, we’re going to do crunches on the ball. A nice exercise because it protects your lower back. Crunches on the floor are not ideal and I don’t recommend them.

Training with one of these balls will help you stretch your back and work on your middle section without any tension at all. Many people tend to pull on their necks when they do crunches but with a ball your body has support and you focus on the middle section.


  • Improvement of balance and coordination.
  • Awareness of correct posture.
  • Strengthening of the abdomen, back and gluteus.
  • Greater body relaxation.
  • Increased physical well-being.
  • Decreased risk of joint injuries (ankles, knees, shoulders …)

Crunches on a Ball Step by Step

  • Put the middle of your back on the ball. Walk your feet out.
  • Place your hands lightly behind your head.
  • Don’t pull. Again, keep the neck elongated.
  • Contract the core.
  • When you come up, you’re going to exhale.

If you’re a beginner, you want more of your upper back on the ball to make it easier. As you progress, you can move back a couple inches. Less of my back on the ball, the more difficult it is. If you keep your hands flat on your stomach, you should feel a nice contraction.


  • Make sure your ball is fully inflated
  • Make sure you have ample space around
  • Your back should be in the center of the ball

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