Smart Workout Diary

Stability Ball Reverse Crunch

The Stability Ball Reverse Crunch is a floor-based abdominal exercise performed while holding a stability ball between the lower legs. It emphasizes the lower portion of the rectus abdominis through a controlled pelvic curl, while the hip flexors and inner thighs assist. It supports core strength, trunk control, and abdominal endurance.

Demonstration

Stability Ball Reverse Crunch — demonstration 1
Stability Ball Reverse Crunch — demonstration 2

Instructions

  1. Set up: Lie face up with your arms by your sides, palms on the floor, and hold a stability ball securely between your lower legs.
  2. Start position: Lift your hips and knees to about 90 degrees so the ball is above your hips; keep your low back gently in contact with the floor.
  3. Crunch: Exhale, brace your abdominals, and curl your pelvis upward to bring the ball slightly toward your chest.
  4. Control the return: Inhale and slowly lower your pelvis until your hips return to the floor, keeping the ball squeezed and your legs controlled.
  5. Repeat: Use a smooth, small range of motion. Stop if you cannot keep your lower back controlled or the ball secure.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors, Hip Adductors
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball
Difficulty
Beginner

Technique tips

  1. Move from the pelvis: Lift the tailbone rather than swinging the legs or pulling with momentum.
  2. Keep the ball secure: Apply steady inward pressure with the lower legs without excessively tensing the neck or shoulders.
  3. Protect your back: Keep the range small and controlled; do not let the low back arch as you lower.
Exercise library