Incline crunches on ball

STRENGTH

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.

 

Getting Started:

  1. With feet about shoulder-width apart, sit on the exercise ball.
  2. Next, roll down on the ball until the ball is positioned comfortably on the lower back above the hips.
  3. The legs should be at a 90-degree angle with the knees positioned over the feet.
  4. 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:

  1. Cross both arms across the chest.
  2. Keeping the ball stationary, slowly bend the chest towards the lap and squeeze. (Imagine the ribs moving toward the pelvis.)
  3. Return to start position. Repeat for desired number of repetitions as long as proper form is maintained.

 

Be Safe!

  • Be careful to keep the head and neck in a neutral position. The knees should not extend out beyond the feet.

 

Challenge Yourself:

  1. To make the abs work harder, roll up higher on the ball.
  2. To challenge the legs more, roll down lower on the stability ball. In either case, keep proper form throughout the movement phase.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
2020 © Changing Shape - All rights reserved.