Crunch (on stability ball, arms straight)
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Obliques
- Equipment
- Stability ball
- Körperregion
- Waist
- Typ
- Strength
The crunch on a stability ball with arms straight is a bodyweight abdominal exercise that targets the rectus abdominis, with the obliques assisting to stabilize the trunk. You lie back over the ball with your lower and mid back supported and your arms extended overhead, which lets the spine extend further than a floor crunch and trains the abs through a longer range of motion.
Crunch (on stability ball, arms straight): So führst du sie aus
- 1Sit on the stability ball, then walk your feet forward and roll down until your lower and mid back rest on the ball, with your feet flat on the floor about shoulder-width apart.
- 2Extend both arms straight overhead in line with your torso, keeping a soft, even bend out of the elbows so the arms stay long.
- 3Let your back drape over the ball so your torso extends slightly below horizontal, taking a stretch through the abs.
- 4Brace your core and exhale as you crunch up, curling your head, shoulders, and upper back toward your hips while your arms stay straight.
- 5Lift until your shoulder blades clear the ball and you feel a firm contraction in your abs, keeping your chin off your chest and neck relaxed.
- 6Inhale and lower under control back over the ball, reaching the arms long again to return to the full stretched position.
- 7Complete your reps, then walk your feet back and sit up off the ball to finish.
Technik-Tipps
- Keep your arms straight and locked in line with your torso throughout, so they act as a fixed lever rather than swinging to generate momentum.
- Use the ball's curve to lower a little below horizontal at the bottom; that extra extension is the main advantage over a floor crunch.
- Set your feet wider and press them into the floor for more balance, especially while you learn to control the ball.
- Move at a controlled tempo and squeeze the abs at the top rather than rushing through reps.
Häufige Fehler
- Swinging the straight arms forward to throw yourself up, which uses momentum and takes tension off the abs.
- Crunching only from a flat or horizontal start, which wastes the ball's extra range and trains the same short arc as a floor crunch.
- Letting the ball roll out from under your back, which means your legs are driving the rep instead of your abs and can pitch you off balance.
- Pulling the head and chin forward to finish the rep, which strains the neck instead of working the rectus abdominis.
Häufig gestellte Fragen
What muscles does the stability ball crunch with straight arms work?
It primarily works the rectus abdominis (the front abdominal wall), with the obliques assisting to stabilize your trunk as you balance and curl up on the ball.
How is this different from a floor crunch?
Lying back over the stability ball lets your spine extend below horizontal at the bottom, so your abs work through a longer range of motion than on the floor. Holding the arms straight overhead also lengthens the lever and makes each rep harder.
Why keep my arms straight overhead?
Straight arms in line with your torso lengthen the lever, so the abs have to work harder to lift your upper body. Keeping them fixed also stops you from swinging your arms to cheat the rep with momentum.
Is this crunch good for beginners?
It can be, but balancing on the ball with straight arms is harder than a floor crunch. Beginners can start with the arms crossed over the chest and a smaller range, then progress to straight arms and the full stretch as control improves.
How many sets and reps should I do?
Two to three sets of 12 to 20 controlled reps is a sensible default. Prioritise a full range over the ball and a strong squeeze each rep rather than chasing high numbers with momentum.
