Swiss ball crunch

Benefits of Ball Crunches

• The Abdominal Crunch on Stability Ball is a beginner strength exercise for all of the CORE muscles.

Who should perform it?

• This exercise may be performed by any beginner exerciser who has no physical limitations.

Getting Started:

1. Sit on the stability ball with feet shoulder-width apart.
2. Slowly roll down on the ball until it is in the low arch of the back. The knees should be bent at a near-right angle.
3. Ensure that the toes point straight ahead. Cross both arms across the chest and focus the eyes on the ceiling. Balance here.

How to Do the Exercise:

1. Suck in the tummy drawing the bellybutton toward the spine.
2. Tuck the chin to the chest. Keeping feet planted firmly on the floor; slowly curl the spine forward and sit up on the ball.
3. Slowly come back to the original position in one smooth, controlled move. Repeat for the desired number of repetitions.

Be Safe!

• Concentrate all movement in the core muscles.
• Keep the legs activated but stable.
• Be sure have your feet flat on the floor throughout the exercise.
• Keep the chin tucked throughout the movement to protect it.
• If unable to maintain posture and balance, discontinue the exercise.
• Choose quality of the exercise over quantity.

Challenge Yourself

• To increase the intensity of this exercise, try upping the number of repetitions or adding resistance.