Ball Sit-Up
Strengthen your core with Ball Sit-Ups! This exercise targets your abs for a more effective workout. Improves balance and stability too!
The Ball Sit-Up mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Ball Sit-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Long Thigh (sartorius)
Ball Sit-Up Variations and Alternatives
How to do the Ball Sit-Up
Ball Sit Up Instructions
Starting Position
Choose the Right Ball: Select an exercise ball that is the right size for your height. When sitting on the ball, your knees should be at a 90-degree angle.
Sitting on the Ball: Sit on the ball and walk your feet forward until your lower back is supported by the ball. Your thighs should be parallel to the ground.
Hand Position: Place your hands behind your head, keeping your elbows wide. This will help you maintain a neutral spine.
Movement
Engaging the Core: Before starting the movement, engage your core muscles by pulling your belly button towards your spine.
Performing the Sit Up:
Curl Up: Slowly curl your upper body forward, lifting your shoulders off the ball while keeping your lower back pressed against it. Focus on using your abdominal muscles, not your neck.
Peak Contraction: Lift your shoulders until your chest is close to your legs. Hold for a brief moment to engage your abs.
3. Returning to Start: Slowly lower your upper body back down to the starting position without letting your back arch excessively. Keep your movements controlled.
Breathing
Inhale as you lower back down.
Exhale as you lift up.
Repetitions
Aim for 10-15 repetitions for beginners. Adjust the number as you gain strength.
Tips
Keep your movements slow and controlled to prevent injury.
Make sure to avoid pulling on your neck with your hands; focus on using your core for the movement.
If you feel unstable on the ball, place your feet wider apart to improve balance.
Ball Sit-Up FAQs
What muscles does the Ball Sit-Up work?
The Ball Sit-Up mainly works the core, with help from the glutes & hips. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Ball Sit-Up?
None. The Ball Sit-Up is a bodyweight exercise, so you can do it anywhere.
What are some Ball Sit-Up variations and alternatives?
Similar exercises include the Air-Pillow Crunch, Assisted Sit-Up, Exercise Ball Back Extension and Stability-Ball Dead Bug.
Training calculators
Work out the numbers behind your training before your next session.