Ball Crunches

How to do the Ball Crunches

Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting position

Spotter Information:
A spotter is used for motivation.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Abdominal
  • Belly
  • Stomach
  • Isolation
  • Calisthenics
  • Core Strength

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
17.8 lbs21.7 36 lbs

What is a good starting weight?

Based on an average weight lifted of 17.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 8 lbs and aim for 12-15 reps.


Workouts Plans with Ball Crunches

Purpose Type Level
Sport Specific Advanced
Hypertrophy Advanced
Muscular Definition Beginner
Muscular Definition Beginner
Muscular Definition Advanced
Muscular Definition Advanced
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.