10 Best Crunch (On Stability Ball) Alternatives for Lower-Back Pain
The Crunch (On Stability Ball) is done lying on your back with a stability ball. Ranked closest by our scoring: the Decline Crunch, the Crunch (Hands Overhead) and the Crunch Floor.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Crunch (On Stability Ball)
- Primary muscle
- Abs
- Equipment
- Stability-ball
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Hip Flexors
How to perform Crunch (On Stability Ball)
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body towards your knees, curling your torso forward.
- Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked Crunch (On Stability Ball) Alternatives
10 substitutes, ranked by how closely each one matches the Crunch (On Stability 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.
Best match 1. Decline Crunch
98% match- Abs
- Bodyweight
- Intermediate
- Isolation
Use this when you have nothing to train with, because it works the abs with bodyweight alone.
How to perform this exercise
- Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body towards your knees, curling your torso.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
- Balance: easier to stay steady on than the Crunch (On Stability Ball)
2. Crunch (Hands Overhead)
96% match- Abs
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms straight above your head.
- Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
3. Crunch Floor
96% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
- 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, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
4. Prisoner Half Sit-up
96% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
5. Cocoons
94% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
6. Cross Body Crunch
91% match- Abs
- Bodyweight
- Beginner
- Isolation
Pick this when you want an easier version that works the abs one side at a time.
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your upper body off the ground and twist to bring your right elbow towards your left knee.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat on the other side, bringing your left elbow towards your right knee.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
7. Half Sit-up
91% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
8. Quarter Sit-up
91% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
9. Lying Leg Raise Flat Bench
89% match- Abs
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a flat bench with your back pressed against it.
- Place your hands under your glutes for support.
- Keep your legs straight and together, and lift them up towards the ceiling.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
- Balance: easier to stay steady on than the Crunch (On Stability Ball)
10. Negative Crunch
89% match- Abs
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Crunch (On Stability Ball)
- Equipment: bodyweight only, the same as the Crunch (On Stability Ball)
- Body position: lying on your back, the same as the Crunch (On Stability Ball)
Crunch (On Stability Ball) FAQ
What muscles does Crunch (on Stability Ball) work?
The stability-ball crunch primarily targets the rectus abdominis with secondary help from the external obliques and hip flexors. The ball increases range of motion at the lumbar spine and challenges stabilizers like the transverse abdominis and erector spinae to maintain balance.
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