Smart Workout Diary

Stability Ball Cross-Leg Crunch

The Stability Ball Cross-Leg Crunch is an abdominal crunch performed with the lower back supported on a stability ball and one leg crossed over the other. It primarily trains the abdominal muscles while the ball adds a balance challenge for the core. It can support core strength, trunk control, and abdominal endurance.

Demonstration

Stability Ball Cross-Leg Crunch — demonstration 1
Stability Ball Cross-Leg Crunch — demonstration 2

Instructions

  1. Set the ball: Place a stability ball on a non-slip surface and sit on it. Walk your feet forward until the ball supports your lower back and mid-back.
  2. Find your position: Keep both feet planted about hip-width apart, then rest one ankle across the opposite thigh. Maintain a stable, level pelvis.
  3. Set your upper body: Place your fingertips lightly beside your head or cross your arms over your chest. Keep your elbows open and your neck relaxed.
  4. Crunch up: Exhale, brace your abdomen, and curl your rib cage toward your pelvis. Lift only as far as you can without losing contact and control on the ball.
  5. Return with control: Inhale as you slowly lower back over the ball without overextending your lower back. Complete repetitions, then switch the crossed leg and repeat evenly.
Muscle Group
Abs
Type
Strength
Mechanics
Isolation
Equipment
Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Keep the ball still: Use a clear area and keep your feet firmly planted so the ball does not roll unexpectedly.
  2. Move from the abs: Avoid pulling on your head or leading with the chin; think of gently curling the ribs down.
  3. Control the range: Do not drop into a deep backbend over the ball. Use a smaller range if you cannot keep your pelvis steady.
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