Stability Ball Crunch (Full Range Hands Behind Head)

How to perform

Here are step-by-step instructions for the Stability Ball Crunch (Full Range Hands Behind Head):

1. Sit on the stability ball and walk your feet forward, allowing the ball to roll underneath you until your lower back is supported by the ball. Your knees should be bent at a 90-degree angle and your feet should be hip-width apart.

2. Place your hands behind your head, interlacing your fingers or crossing your arms over your chest.

3. Engage your core muscles by pulling your belly button in towards your spine.

4. Slowly lower your upper body towards the floor while keeping your lower back pressed against the stability ball.

5. Exhale as you crunch up, lifting your shoulder blades off the ball and towards the ceiling. Keep your neck relaxed and your chin slightly tucked in.

6. Pause at the top of the movement and squeeze your abdominal muscles.

7. Inhale as you lower back down to the starting position, maintaining control over the movement.

8. Repeat for the desired number of repetitions.

9. To increase the intensity, you can hold a weight plate or dumbbell behind your head, or perform the exercise on an incline bench for a greater range of motion.

Remember to focus on proper form and controlled movements to effectively target the abdominal muscles and avoid straining the neck or lower back.

Equipment required

Stability Ball
Stability balls are large, inflatable balls commonly used in fitness and physical therapy. They are utilized to improve core strength, balance, flexibility, and overall stability. These balls are versatile equipment that can be used for various exercises like core workouts, balance training, strength training, and stretching. Using a stability ball can enhance muscle performance and improve posture, making it an effective tool for both exercise enthusiasts and individuals in rehabilitation.