Sit on a stability ball, then walk your feet forward until your lower back is resting on the ball and your thighs are parallel to the floor.
Place your hands lightly behind your head or cross them over your chest.
Lean back over the ball to get a full stretch in your abdominals.
Contract your abs to curl your upper body forward, lifting your shoulder blades off the ball.
Squeeze your abdominals at the top of the crunch and hold for a brief pause.
Slowly lower back over the ball to the starting stretched position and repeat.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15-20 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 20 reps with added weight | Strength, high intensity/volume |