- 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.
