The stomach crunch has been a staple ab exercise for many years. But when done on an exercise ball, the effectiveness of the exercise is dramatically increased. You’ll find this exercise not only works the abdominal muscles, but also works the legs and butt as you work to maintain your balance. Check out this free online exercise video to see exactly how it’s done.

The Set-Up

• Begin by sitting on the exercise ball with both feet flat on the floor.
• Slowly walk your feet away from the ball. Don’t worry, you won’t fall or slip off of the ball.
• But just when you do feel like you’ll fall off, lean your upper body back onto the ball.
• If you need to, place your hands on either side of the ball for support as you move into position.
• Stop when the ball is positioned under your lower and mid back. Your head and upper back should be extended past the ball.
• Place your hands behind your head for support only - do not pull up on the head.
• If you are unsteady on the ball, place your feet farther apart. The closer together your feet are, the more challenging the exercise becomes.

Performing The Exercise

• To begin the movement, take a deep breath in, press your lower back into the ball, tighten your stomach muscles and curl your body up off of the ball.
• Exhale as your body approaches the top of the movement.
• Stop when you’ve raised your body as far off the ball as possible.
• Pause at the top of the movement, then slowly lower your body back to the starting position, inhaling as you do.
• Perform the exercise in a slow, controlled manner. Do not bounce off the ball at the bottom of the movement.
• When you’re done, slowly walk your feet back towards the ball.
• At the same time, place your hands on the side of the ball to keep your balance and move to an upright position.

Performance Tips

• The ball should not be moving at all back and forth. If it does, this means you’re using your legs to push you up onto the ball. A sure sign of using your legs to push is if you find yourself in an upright, sitting position at the top of the movement.
• Remember not to pull forward on the head. Your hands are meant to provide support for the head.
• Keep your head aligned with your spine. Don’t drop your chin to the chest and don’t lift the chin towards the ceiling. Either of these movements can cause neck strain.

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