Crunch - Legs On Exercise Ball
A beginner isolation strength exercise that works the abs, needing no equipment.
Starting position
End position
How to Do Crunch - Legs On Exercise Ball
- Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
- Place your feet three to four inches apart and point your toes inward so they touch.
- Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
- Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Crunch - Legs On Exercise Ball
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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2
Exercise Ball Crunch
A beginner isolation strength exercise that works the abs, using an exercise ball.
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3
Exercise Ball Pull-In
A beginner compound strength exercise that works the abs, using an exercise ball.
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4
Cable Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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5
Cable Reverse Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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6
Cable Seated Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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7
Kneeling Cable Crunch With Alternating Oblique Twists
A beginner isolation strength exercise that works the abs, using a cable machine.
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8
One-Arm Medicine Ball Slam
A beginner compound strength exercise that works the abs, using a medicine ball.
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9
Rope Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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10
Standing Rope Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
Frequently Asked Questions
What muscles do crunch - legs on exercise ball work?
Crunch - Legs On Exercise Ball primarily works the abs.
What equipment do I need for crunch - legs on exercise ball?
None. Crunch - Legs On Exercise Ball is a bodyweight movement you can do anywhere you have floor space.
Crunch - Legs On Exercise Ball: is it suitable for beginners?
Yes. Crunch - Legs On Exercise Ball is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of crunch - legs on exercise ball?
Bosu Ball Cable Crunch With Side Bends, Exercise Ball Crunch, Exercise Ball Pull-In train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my crunch - legs on exercise ball reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; crunch - legs on exercise ball can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Crunch - Legs On Exercise Ball with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.