Stability Ball Crunch (Full Range Hands Behind Head)

AbdominalsStability BallBeginner
1. Sit on a stability ball with feet flat on the floor. 2. Position your hands behind your head, fingers lightly supporting your head. 3. Engage your core and slowly lean back on the stability ball while keeping your feet in contact with the floor. 4. Lower your upper body until your lower back touches the ball, while maintaining control. 5. Use your abdominal muscles to initiate the movement and curl your torso forward, lifting your upper body. 6. Continue curling until your shoulder blades lift off the ball and you achieve a full range of motion. 7. Pause for a moment at the top of the crunch. 8. Slowly lower your torso back down to the starting position, maintaining control throughout the movement. 9. Repeat the crunches for the desired number of repetitions.

How to perform the Stability Ball Crunch (Full Range Hands Behind Head)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Stability Ball Crunch (Full Range Hands Behind Head) using your stability ball.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your abdominals rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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