Incline crunches on ball
What is it and benefits?
- The Abdominal Crunch-Incline on Stability Ball is a beginner exercise designed to strengthen all of the CORE muscles including lower abdominals, side muscles (obliques), and muscles of the low back.
- This exercise also improves core stability.
Who should perform it?
- This exercise may be performed by anyone who can stabilize the spine and balance easily while sitting on the stability ball.
- With feet about shoulder-width apart, sit on the exercise ball.
- Next, roll down on the ball until the ball is positioned comfortably on the lower back above the hips.
- The legs should be at a 90-degree angle with the knees positioned over the feet.
- Ensure that the body is completely balanced. Knees and feet should be pointing straight ahead. The neck and pelvis should remain stable throughout the movement.
How to Do the Exercise:
- Cross both arms across the chest.
- Keeping the ball stationary, slowly bend the chest towards the lap and squeeze. (Imagine the ribs moving toward the pelvis.)
- Return to start position. Repeat for desired number of repetitions as long as proper form is maintained.
- Be careful to keep the head and neck in a neutral position. The knees should not extend out beyond the feet.
- To make the abs work harder, roll up higher on the ball.
- To challenge the legs more, roll down lower on the stability ball. In either case, keep proper form throughout the movement phase.
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