Swiss Ball Crunch
The swiss ball crunch is a very popular exercise which works the abdominal muscles. Performing the exercise on an unstable surface such as the swiss ball helps to improve core stability too.
Teaching points
- Lay on the ball on your back with your hands on your upper thighs.
- 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.
- Stop if your hands reach your knees.
- 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.
