Weighted Stability Ball Crunch (full Range)

1. Sit on a stability ball holding a light plate, dumbbell or medicine ball against your chest.
2. Walk your feet forward and roll your body down until the ball supports your mid to lower back.
3. Keep your feet flat on the floor with knees bent around 90 degrees for a stable base.
4. Lower your torso back over the ball until you feel a full stretch through your abs.
5. Engage your core to crunch your torso up and forward, keeping the weight close to your chest.
6. Pause briefly at the top with your abs fully contracted before lowering back down.
7. Perform 3 sets of 10 to 15 reps, choosing a weight light enough to keep your form controlled.

Common Mistakes

• Using too much weight too soon: A heavy load before you can control the full range crunch increases injury risk. Start light and add weight only once the movement feels stable.
• Holding the weight away from the body: Extending the weight far from your chest adds unnecessary strain to the shoulders and lower back. Keep it close to your torso.
• Losing balance on the ball: A wobbling ball with a weight in hand is a fall risk. Master the bodyweight version first before adding load.
• Cutting the range short: Stopping halfway through the crunch to manage the extra weight reduces the exercise's effectiveness. Use a weight that still allows a full stretch and contraction.