Target muscle: Rectus Abdominis
Synergists: Internal and External Obliques
Force: Pull Starting position
Sit on a stability ball with a weight plate in your hands.
Roll your bottom forward and lie backward so that the ball rolls under your mid-back.
Raise the weight plate overhead.
Exhale as you raise your upper torso by flexing your waist.
Hold for a count of two.
Inhale as you slowly lower your upper torso by extending your waist.
Comments and tips
Keep your neck neutral.
Relax your waist before each crunch. This will ensure that your muscles fully and dynamically contract for each repetition.
Instead of holding the weight plate overhead, you can place it on your chest and cross your arms over it. You can also hold it behind your head.
Compared with performing crunches on the floor, performing them on a stability ball allows for an increased range of motion. It’s also safer for your back.
Weighted stability ball crunch video