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Core and abs · Strengthening

Ball Squeeze Crunch between Knees

Ball squeeze crunch between knees, 3 sets, 12 reps, tempo 2-1-2

Illustration of the Ball Squeeze Crunch between Knees exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: 2 seconds to lift, 1 second in contraction, 2 seconds to lower

Description: Lie on your back with knees bent and a ball placed between your knees. Contract your abdominal muscles by slightly lifting your torso while squeezing the ball with your knees, then slowly lower back down.

Tips: Keep your back flat on the ground at the start, avoid pulling on your neck with your hands, and maintain steady breathing. Firmly squeeze the ball to activate the adductor muscles in synergy with the abdominals.

Progression: Gradually increase the number of repetitions or hold the contraction at the top longer as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
soft ball
Starting position
Lying on back, knees bent, ball between knees
Clinical goal
Strengthen the abdominal muscles in synergy with the adductors
Also known as
abdominal crunch with ball, crunch with ball, abdominal and adductor strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.