Which muscles does the Weighted Overhead Crunch on a stability ball work?

This exercise primarily targets the abs, with a strong focus on both upper and lower abdominals. It also engages the obliques for stability and control, and your shoulders and arms help hold the weight plate overhead.

What equipment do I need for the Weighted Overhead Crunch, and are there any alternatives?

You’ll need a stability ball and a weight plate to perform this move as shown. As an alternative, you can use a dumbbell or medicine ball for resistance, or perform the crunch without added weight if you’re a beginner.

Is the Weighted Overhead Crunch on a stability ball suitable for beginners?

Beginners can perform this exercise, but it’s best to start without weight to master balance and technique. Once you can maintain proper form on the stability ball, you can add light resistance and progress gradually.

What are common mistakes to avoid when doing this exercise?

A common mistake is arching the lower back too much or letting the weight drift forward, which reduces core engagement. Focus on keeping your arms straight, the weight overhead, and moving slowly to maintain stability on the ball.

How many sets and reps should I do of the Weighted Overhead Crunch?

For general core strength, aim for 3 sets of 12–15 controlled reps. If you’re training for endurance, you can increase to 15–20 reps while using lighter weight to maintain proper form.

What safety tips should I follow when performing this crunch on a stability ball?

Position the ball so your lower back is fully supported before starting the crunch. Keep your feet firmly planted, engage your core throughout, and use a manageable weight to prevent losing balance.

Are there variations of the Weighted Overhead Crunch for different fitness levels?

Yes, you can perform this crunch without weight for beginners or add a twist at the top to target the obliques for advanced users. Using heavier resistance or slowing the tempo will also increase difficulty.

Weighted Overhead Crunch (on stability ball)

Target Muscles

Primary:

Secondary:

Equipment Required

Exercise Ball

Weight Plate

Exercise Type

Weight & Reps

How To Do

Sit on a stability ball with your feet flat, holding a weight plate overhead with straight arms. Roll down until your lower back rests on the ball, then engage your core and crunch upward, lifting your shoulders while keeping the weight plate extended above your chest. Keep your arms straight and control the movement to maintain balance on the ball.

Step-by-Step Instructions

Begin by sitting on a stability ball with your feet flat on the floor, shoulder-width apart, and a weight plate held securely with both hands.
Slowly roll your body forward on the ball until your lower back is supported by the ball and your upper body is extended, forming a straight line from your knees to your shoulders.
Extend your arms straight above your chest, holding the weight plate securely. Keep your arms straight throughout the movement.
Engage your core muscles and slowly crunch upward, lifting your shoulders and upper back off the ball while keeping the weight plate extended overhead.
Pause briefly at the top of the movement, ensuring your abs are fully contracted.
Slowly lower your upper body back to the starting position, maintaining control and keeping the stability ball steady.
Repeat for the desired number of repetitions.

Explore more abs exercises or exercise ball exercises in our exercise library.

Alternative Exercises

Weighted Crunch (bent knee)

Abs

Upper Abs

Exercise Ball • Weight Plate

Weighted Leg Extension Crunch

Abs

Lower Abs

Exercise Ball

Weighted V-Crunch (on Bosu Ball)

Abs

Dumbbell • Exercise Ball

Kettlebell Sit-up

Abs

Upper Abs

Kettlebell

Frequently Asked Questions

Which muscles does the Weighted Overhead Crunch on a stability ball work?: This exercise primarily targets the abs, with a strong focus on both upper and lower abdominals. It also engages the obliques for stability and control, and your shoulders and arms help hold the weight plate overhead.
What equipment do I need for the Weighted Overhead Crunch, and are there any alternatives?: You’ll need a stability ball and a weight plate to perform this move as shown. As an alternative, you can use a dumbbell or medicine ball for resistance, or perform the crunch without added weight if you’re a beginner.
Is the Weighted Overhead Crunch on a stability ball suitable for beginners?: Beginners can perform this exercise, but it’s best to start without weight to master balance and technique. Once you can maintain proper form on the stability ball, you can add light resistance and progress gradually.
What are common mistakes to avoid when doing this exercise?: A common mistake is arching the lower back too much or letting the weight drift forward, which reduces core engagement. Focus on keeping your arms straight, the weight overhead, and moving slowly to maintain stability on the ball.
How many sets and reps should I do of the Weighted Overhead Crunch?: For general core strength, aim for 3 sets of 12–15 controlled reps. If you’re training for endurance, you can increase to 15–20 reps while using lighter weight to maintain proper form.
What safety tips should I follow when performing this crunch on a stability ball?: Position the ball so your lower back is fully supported before starting the crunch. Keep your feet firmly planted, engage your core throughout, and use a manageable weight to prevent losing balance.
Are there variations of the Weighted Overhead Crunch for different fitness levels?: Yes, you can perform this crunch without weight for beginners or add a twist at the top to target the obliques for advanced users. Using heavier resistance or slowing the tempo will also increase difficulty.