Sit-Ups on Ball

Exercise Information

  • Alternative Names: Exercise ball sit-ups, yoga ball sit-ups, Swiss ball sit-ups, yoga ball sit-ups
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Body weight, exercise ball
  • Muscles Targeted: Abs, hips, neck, lower back
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-15 reps each
  • Variations: None
  • Alternative: None

The sit-ups on balls, a slightly more difficult version than the traditional sit-ups, uses your body’s balance and weight to work your abdominal muscles. Because you perform this exercise on unstable equipment, you can activate your lower abdominal muscles more than you would on a flat bench or the floor.

Sit-Ups on Ball Exercise Information

  • Alternative Names: Exercise ball sit-ups, yoga ball sit-ups, Swiss ball sit-ups, yoga ball sit-ups
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Body weight, exercise ball
  • Muscles Targeted: Abs, hips, neck, lower back
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-15 reps each
  • Variations: None
  • Alternative: None

How to do Sit-Ups on a Ball

Sit Ups on Ball

Sit down with the curved portion of your back on an exercise ball, keeping your knees bent and feet positioned in front of you on the ground. Instead of sitting perpendicular on it, lean against the ball by walking a little forward. If you are off-balanced, widen the distance between your feet. To initiate the movement, clasp your hands behind your head and lean further back to make sure your back forms an arch along the surface of the ball.

Exercise Ball Sit-Ups Tips

  • Keep your lower body fixed while lifting your torso towards the knees. Make sure that some part of your back is still leaning against the exercise ball.
  • You may hold a dumbbell near your chest to make the exercise more challenging.

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