Core · Stability Ball
Sit-up on Stability Ball
How to do the sit-up on stability ball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a stability ball and walk your feet out until your lower back rests on the ball, knees bent and feet flat on the floor. Let your torso curl back over the ball for a stretch, then crunch up and forward, bringing your ribs toward your hips. Lower back over the ball under control. The ball adds range and forces you to balance.
- 1Feel your abs stretch over the ball, then squeeze as you sit up
- 2Keep the ball stable by bracing your core and feet
- 3Curl your ribs toward your hips rather than yanking your neck
Common mistakes
- Avoid pulling on your head or neck to lift up
- Do not let the ball roll or your feet slide out
- Avoid bouncing off the ball; control the lower and the rise
Muscles worked
The sit-up on stability ball mainly works the upper abs and lower abs, with the obliques and hip flexors assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- Hip FlexorsSupport
- QuadsMinor
Kovo programs the sit-up on stability ball for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.