Swiss Ball Crunch exercise is an effective exercise for targeting the rectus abdominis with secondary emphasis on the transverse abdominis and the serratus muscles.

Swiss Ball Crunches works by generating a strong contraction at the top of the exercise and a good stretch at the bottom position.

This exercise also helps stretch out the lower back.

Swiss Ball Crunch can be used as a warm up to prime the lower back before performing back and leg exercises or any overhead pressing.

Swiss Ball Crunches Exercise How To

  • Sit on the center of a Swiss Ball then roll out so that the Swiss Ball would be in the middle part of your lower back near the tail bone.
  • Lie back on the Swiss Ball. Your lower back should be fully arched and remain in contact with the Swiss Ball throughout the exercise. Place your hands behind your ears. Make sure your knees are bent at a 90 degree angle. This is the starting position of Swiss Ball Crunch.
  • Roll your upper body up by pulling your upper abdominals toward your rib cage. Your shoulders must come off the Swiss Ball. Hold the position for a count of “one”.
  • Return to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When performing Swiss Ball Crunch, your lower back must be fully arched at the starting position in order to activate the abdominal area specifically the rectus abdominis.

Focus on a spot on the ceiling then roll up your upper body toward it. Do not pull on your head or tuck it in your upper chest. Your neck should be in a neutral position.

Variations: Tuck Crunch, Decline Crunch, Swiss Ball Sit Ups

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Swiss Ball Crunches

How To Do Swiss Ball Crunches