Ball Crunch

Teaching points

• Lay on the ball on your back with your hands either on your upper thighs or your temples
  
  
• Make sure your lower back is fully supported on the ball
  
  
• Curl your upper body up as far as you are comfortable (sliding your hands along your thighs if using this method)
  
  
• Keep your hips and legs still throughout
  
  
• Slowly lower back to the starting position

Variations and progressions

• If you need help to stabilise your body, perform the exercise close to a wall with the heels on the floor and toes propped up on the wall
  
  
• To make the exercise harder, start with the upper back lowered further into an extended position

Muscles worked

• Rectus Abdominus
  
  
• Transversus Abdominus

Alternative exercises

• Crunch
  
  
• Crunch resistance machine
  
  
• Crunch with a resistance band

Related injuries

• Abdominal strain
  
  
• Lower back pain