Swiss Ball Crunches Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Swiss Ball Crunches are bodyweight exercise that works your abs, lower abs and upper abs.

Swiss Ball Crunches are great moderate move. When done correctly, they can effectively target your core and waist.

They require exercise ball to do.

Swiss Ball Crunches

How to do Swiss Ball Crunches


Rest on fitness board. Step forward on ball and lay down on ball with arms and head dangling off with elbows and legs twisted. Gently hyperextend back on contour of bone. Place hands behind neck or beside ear.


Start seated on a stability ball with your feet flat on the floor. Roll yourself down so that your lower back is supported by the curve of the ball. Move your feet so that they are directly underneath your knees and hip-width apart. Place your hands behind your head or across your chest. Slowly lower down and back up, crunching your abs. Keep your hips tucked and glutes squeezed as you contract your abs.


  • Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. Some individuals may experience low back discomfort if hips are not bent so they must use smaller ball size or lower their hip position on ball.

Illustrated Guide

Learn how to do swiss ball crunches from this step-by-step illustrations:

Swiss Ball Crunches 1
Swiss Ball Crunches 2
Swiss Ball Crunches 3
Swiss Ball Crunches 4
Swiss Ball Crunches 5

Muscles Worked

The muscles used for swiss ball crunches may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for swiss ball crunches are:

Primary Muscles

  • Abs
  • Lower Abs
  • Upper Abs

Synergyst Muscles

  • Obliques

Frequently Asked Questions

What muscles do Swiss Ball Crunches work?
Swiss Ball Crunches work abs, lower abs, upper abs.
What are Swiss Ball Crunches good for?
Swiss Ball Crunches are beneficial for conditioning, for endurance, for weight loss, love handles, side fat, to lose fat and to strengthen. They work the best for core and waist, as they work abs, lower abs, upper abs. Swiss Ball Crunch is is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Swiss Ball Crunch a good exercise?
Swiss Ball Crunch is a popular bodyweight exercise for abs, lower abs, upper abs.

Training, Progressions and Regressions

Interested in how to improve your Swiss Ball Crunches faster?

Swiss Ball Crunches Training and Progressions

Standards and Averages

Wonder how do others perform in Swiss Ball Crunches and how should you?

Swiss Ball Crunches Standards and Averages


Wonder how to work the same muscles with other exercises?

Swiss Ball Crunches Alternatives


Wonder how to make Swiss Ball Crunches either easier or more challenging?

Swiss Ball Crunches Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Isolated, Aerobic, Cardio, Endurance
Muscles Worked Abdominals, Obliques, Lower Abdominals, Upper Abdominals
Difficulty Level(s) Moderate
Equipment Exercise Ball
Location At Gym, At Home
Major Exercise Ab Crunches

Muscles Worked

Target muscle(s) Abs, Lower Abs, Upper Abs
Synergyst muscle(s) Obliques

Related exercises

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