Videos
Instructions
- Sit on the gym ball and walk your feet forward until your lower back rests on the ball.
- Keep your knees bent at 90 degrees and feet flat on the floor.
- Cross your arms over your chest or place hands behind your head.
- Engage your core and lift your upper torso towards your knees.
- Pause briefly at the top, then return slowly to the starting position.
Technical Tips
- Avoid pulling on your neck with your hands.
- Keep the movement slow and controlled throughout.
- Ensure your lower back remains supported by the ball.
- Do not use momentum to lift your torso.
Breathing Tips
- Exhale as you crunch up.
- Inhale as you return to the starting position.
Medical restrictions
- Lumbar spine disc herniation
- Acute lower back pain
- Pregnancy in advanced stages
- Post-abdominal surgery recovery
The Swiss Ball Crunch is a core-focused exercise designed to strengthen the abdominal muscles while improving balance and stability. Performed using a gym ball, this movement increases the range of motion compared to standard floor crunches, leading to greater abdominal activation. Its unstable surface also engages stabilizing muscles, making it a functional choice for enhancing core endurance. Ideal for beginners and advanced users alike, it provides a safe and effective way to build foundational core strength. By supporting the natural curve of the spine, the gym ball reduces strain on the lower back and promotes proper posture during execution. The Swiss Ball Crunch is commonly used in fitness routines, Pilates, and rehab programs to target the abs in a controlled and low-impact manner.
What muscles do Swiss Ball Crunches target?
Swiss Ball Crunches primarily target the abdominal muscles, especially the rectus abdominis, while also engaging the obliques and lower back stabilizers.
Is the Swiss Ball Crunch good for beginners?
Yes, the Swiss Ball Crunch is beginner-friendly due to its low impact and support from the gym ball, which helps reduce lower back stress.
How many Swiss Ball Crunches should I do per session?
Start with 2–3 sets of 12–15 reps, ensuring proper form and control before increasing volume or difficulty.
Do I need a specific size of gym ball for crunches?
Yes, choose a ball that allows your knees to be at a 90-degree angle when seated, typically 55–65 cm depending on your height.
Are Swiss Ball Crunches effective for burning belly fat?
While Swiss Ball Crunches strengthen core muscles, fat loss requires a calorie deficit through diet and overall activity, not targeted exercises alone.