According to a 2001 study commissioned by the American Council on Exercise, exercise-ball crunches are one of the best all-around ab exercises possible. So the burn you feel when doing crunches on an exercise ball can be an example of the "good hurt" that means your muscles are working. But you always have to pay close attention to your body when you work out, because improper technique can cause a "bad hurt" that signals you're at risk of injury.
Technique
If you feel pain when you're doing exercise-ball crunches, poor technique may be to blame. Double-check a few key points to make sure you're on the right track. When you first lie on the ball you body should contact it from hips to upper shoulders. As you crunch up you should flex your spine, bringing your lower ribs closer to your upper pelvis. If you're doing an old-fashioned sit-up, flexing from the hips with a flat spine, your hip flexors put extreme pressure on your lower back, which might call you pain or discomfort.
Range of Motion
You might also feel discomfort when doing exercise-ball crunches because lying back on the ball allows more range of motion than lying back on the floor. Pay close attention to what your body's telling you; if you feel the extra range of motion is to blame, limit yourself to the comfortable range of motion. Stretching after your workout can help you improve abdominal muscle flexibility, working up to using a more complete range of motion in the future. One of the easiest ways to stretch your abs is to relax face-up on the ball.
Modifications
If you can't manage at least eight or 10 exercise-ball crunches with good form, you might simply be hurting because you're trying to do something too difficult for your current ability level. Spreading your feet further apart to make balancing easier might help, or you can let some air out of the ball to make it a softer and easier to balance on. If your abs no longer burn with effort as you do exercise-ball crunches, try bringing your feet and knees closer together to make the exercise more difficult.
Warning
Exercise balls are an excellent stability-training tool because of their inherent instability, which forces your core muscles to stabilize your body constantly. But if you have an injured back, this type of exercise might not be appropriate for you and might cause pain. Consult with a physician or physical therapist that's familiar with your condition before you do exercise-ball crunches with an injury. She might ask you to do different exercises instead, which can help you build the strength and stability you need to do exercise-ball crunches safely.
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