Weighted Overhead Crunch (on Stability Ball)
Learn how to do the Weighted Overhead Crunch (on Stability Ball) with proper form and technique. This weighted exercise primarily targets your Abs, with secondary emphasis on Obliques, Lower Back.
How to Do the Weighted Overhead Crunch (on Stability Ball)
Follow these steps to perform the Weighted Overhead Crunch (on Stability Ball) with correct form:
- 1Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Hold a weight plate or dumbbell with both hands and extend your arms overhead.
- 3Engage your abs and slowly curl your torso forward, bringing your chest towards your knees.
- 4Pause for a moment at the top, then slowly lower your torso back to the starting position.
- 5Repeat for the desired number of repetitions.
Weighted Overhead Crunch (on Stability Ball) Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- weighted
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Weighted Overhead Crunch (on Stability Ball)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Weighted Overhead Crunch (on Stability Ball) work?
The Weighted Overhead Crunch (on Stability Ball) primarily targets your Abs. Secondary muscles worked include Obliques, Lower Back. This makes it an effective exercise for developing your waist.
What equipment do I need for the Weighted Overhead Crunch (on Stability Ball)?
The Weighted Overhead Crunch (on Stability Ball) requires weighted. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Weighted Overhead Crunch (on Stability Ball) with proper form?
Start by Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Hold a weight plate or dumbbell with both hands and extend your arms overhead. Engage your abs and slowly curl your torso forward, bringing your chest towards your knees. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Weighted Overhead Crunch (on Stability Ball)?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Weighted Overhead Crunch (on Stability Ball)?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Weighted Overhead Crunch (on Stability Ball) best for?
The Weighted Overhead Crunch (on Stability Ball) fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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