What equipment do you need for the stability ball crunch?

You need stability ball to do the stability ball crunch.

What is a good stability ball crunch?

For men, a good stability ball crunch is about a 32.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 15 lb and elite lifters pass 72.5 lb. For women, the standards run from about 15 lb to 72.5 lb. The tier table above lists every rank from Bronze to Champion.

Core · Stability Ball

Stability Ball Crunch

How to do the stability ball crunch, 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: Weighted reps
Movement: Core Hold
Mechanic: Accessory

Find more:Abs & Core exercises Medicine & Stability Ball exercises

How to do it

Lie on your back with knees bent and feet on the floor. Place your hands behind your head or across your chest. Curl your torso up by contracting your abs, then lower back down.

1Position the stability ball under your lower back and curl your torso up; you should feel your upper abs contracting
2Keep your feet planted and hips level as you lift your shoulder blades off the ball
3Pause at the top and lower slowly to feel the stretch in your abdominals

Common mistakes

Don't pull on your head or neck with your hands, support lightly or cross your arms
Avoid letting the ball roll out from under you or letting your hips drop
Don't use momentum to rock up; move deliberately