Core · Bodyweight
on Stability Ball Weighted Overhead Crunch
How to do the on stability ball weighted overhead crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie back on a stability ball with your lower back supported and hold a weight extended overhead with both hands. Keeping your arms fixed, crunch your rib cage toward your hips, lifting your shoulders off the ball, then lower back over the ball for a full stretch. The ball lets you work through a larger range than the floor.
- 1Feel a strong contraction through your whole abdominal wall
- 2Crunch from your rib cage toward your hips with arms locked overhead
- 3Stretch your abs as you lower back over the ball
Common mistakes
- Do not pull with your arms or throw the weight forward
- Avoid using your hip flexors to initiate the crunch
- Do not use jerky momentum; keep the motion smooth
Muscles worked
The on stability ball weighted overhead crunch mainly works the upper abs and lower abs, with the obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- ForearmsMinor
- LatsMinor
- QuadsMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the on stability ball weighted overhead crunch 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.