Description

The weighted overhead crunch on stability ball is a core-strengthening exercise that targets the abdominal muscles while also engaging the glutes, hip flexors, and lower back.

Starting Position

Sit on a stability ball with your feet flat on the ground. Hold a weight plate or dumbbell with both hands extended overhead.

Technical Execution

Crunch your torso forward while keeping the weight overhead, engaging your core muscles to lift your upper body off the stability ball. Lower back down with control.

Range of Motion

Focus on a full range of motion by bringing your chest towards your knees in the crunch position and returning to the starting position for each repetition.

Variations

Variations can include using different types of weights (dumbbells, kettlebells) or adding a twist at the top of the crunch to engage the obliques.

Common Mistakes

Common mistakes include using momentum to swing the weight overhead, not maintaining core engagement throughout the movement, and arching the back excessively.

Practical Advice

Focus on controlled movements, exhale as you crunch upwards, and engage your core muscles to stabilize your body on the stability ball.

Additional Notes

This exercise is effective for building core strength and stability, but it's important to start with lighter weights and master the form before progressing to heavier loads.

Difficulty Level

Intermediate

Equipment Needed

Weighted

Primary Muscles

abdominals

Secondary Muscles