EXERCISE: Crunches on a Stability Ball
Muscles Worked: Rectus Abdominis, Transverse Abdominis, Internal and External Obliques
Exercise Type: Isolation
Force Type: Pull
Develops: Balance and Strength
Exercise Level: Beginner to Advanced
Tools Needed: Stability (Swiss) Ball
INSTRUCTIONS
Step 1: To get into start position, sit on a stability ball with feet flat on the floor and wide enough apart to keep you balanced.
Step 2: Slowly roll your back down the ball, walking your feet forward until the ball is supporting your lower and middle back. Place your hands behind your head and keep your neck off of your chest (imagine an apple between your chin and chest) but relaxed.
Step 3: Exhale and contract your abs and curl your trunk and shoulders upwards keeping your head relaxed in your hands. Do not sit all the way up as this would be a stability ball sit-up, which focuses more on the hip flexors.
Step 4: Slowly roll back to starting position.
Step 5: That’s one repetition. Repeat for the desired number of reps.
In the beginning, target 12 to 15 repetitions and three sets. If this is difficult, roll down the ball so that more of your back is supported. If this is easy, roll up the ball so less of your upper body is supported or grab a dumbbell and hold it behind your head.
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