10 Best Crunch - Legs On Exercise Ball Alternatives for No-Ball Workouts

Ranked Crunch - Legs On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Crunch - Legs On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Crunches

   98% match

   • Abdominals
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the abdominals with bodyweight alone.

   How to perform this exercise

   1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
   2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
   3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
   4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
   5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abdominals, the same as the Crunch - Legs On Exercise Ball
   • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
   • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball
2. Play demonstration

   2. Decline Crunch

   85% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   A looser match: it works the abs rather than the abdominals.

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
   2. Place your hands behind your head or across your chest.
   3. Engage your abs and lift your upper body towards your knees, curling your torso.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
   • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball
3. 

   3. Decline Oblique Crunch

   84% match

   • Abdominals
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
   2. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
   3. Put one hand beside your head and the other on your thigh. This will be your starting position.
   4. Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
   5. Lower your body back down slowly to the starting position as you inhale.
   6. After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abdominals, the same as the Crunch - Legs On Exercise Ball
   • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
   • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball
   • Balance: easier to stay steady on than the Crunch - Legs On Exercise Ball
4. Play demonstration

   4. Crunch (Hands Overhead)

   84% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Extend your arms straight above your head.
   3. Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
   • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball
5. Play demonstration

   5. Crunch Floor

   84% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
   • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball
6. Play demonstration

   6. Prisoner Half Sit-up

   83% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
   • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball
7. Play demonstration

   Progression

   7. Crunch (On Stability Ball)

   83% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   A looser match: it uses the same equipment, but it works the abs rather than the abdominals.

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
   3. Place your hands behind your head or across your chest.
   4. Engage your abs and lift your upper body towards your knees, curling your torso forward.
   5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
   • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball
   • Balance: harder to stay steady on than the Crunch - Legs On Exercise Ball
8. Play demonstration

   Progression

   8. Arms Straight) Crunch (On Stability Ball

   82% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
   3. Place your hands behind your head or cross them over your chest.
   4. Engage your abs and lift your upper body off the ball, curling your shoulders towards your hips.
   5. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
   • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball
   • Balance: harder to stay steady on than the Crunch - Legs On Exercise Ball
9. Play demonstration

   9. Cocoons

   80% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
   • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball
10. Play demonstration

    10. Half Sit-up

    78% match

    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Crunch - Legs On Exercise Ball
    • Body position: lying on your back, the same as the Crunch - Legs On Exercise Ball