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Home » Exercise Guides » Core

Weighted Stability Ball Crunch: Target Your Core Muscles Now!

How to do the weighted stability ball crunch

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

The weighted stability ball crunch is an isolation exercise which builds muscle and strength in the abdominal muscles of the core. This movement is great for when you don’t have access to a gym or it can be utilized as an addition to any effective ab routine.

Now, you only need to use a light weight with the weighted stability ball crunch since it’s already a challenging movement. But, once you become more advanced add weight for even more strength and muscle building benefits.

This movement is a tool you need in your training arsenal!

Weighted Stability Ball Crunch Details
Basic Information
Body Part
Abdomen
Primary Muscles
Obliques, Rectus Abdominis, Transverse abdominis
Secondary Muscles
Hip Flexors
Equipment
Weighted Stability Ball, Weight Plate Or Dumbbell.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Brace
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Planche Push-Ups: Master Your Strength, Build Powerful Muscles
  • Decline Twisting Sit-up: Target Your Abs and Core Muscles!
  • Crunch Exercise: Target Your Abs, Obliques & Core Strength
  • Scissor Kicks: Tone Your Abs and Strengthen Your Core

Exercise Instructions

  1. Lie on the stability ball so that your feet are flat on the ground.
  2. Then, hold the weight plate on your chest with arms crossed.
  3. Now, perform a crunch and lie back in the starting position.
  4. Complete the exercise for the ideal number of reps.

Variations & Tips:

  • Start with a light weight and move up in weight when you’re comfortable with the movement.
  • This movement is also very convenient because you can use a stability ball anywhere to get a very effective workout.
  • The weighted stability ball crunch works the abdominal muscles of the core.

Watch: How to do the weighted stability ball crunch


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Core Exercise Guides
Previous Post

Weighted Captain’s Chair Leg Raise for Stronger Abs & Hips

Next Post

Cable Pallof Press: Strengthen Your Core and Shoulders Today!

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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