The Crunch on Stability Ball is a core-strengthening exercise that targets the abdominal muscles. This exercise involves performing a traditional crunch movement while lying on a stability ball, adding an additional challenge to the exercise.
How to perform
To perform the Crunch on Stability Ball, follow these step-by-step instructions:1. Sit on the stability ball and slowly walk your feet forward as you roll down on the ball until your lower back and mid-back are resting on the ball. Your feet should be flat on the floor and hip-width apart, and your knees should be at a 90-degree angle.
2. Place your hands behind your head or cross them over your chest, keeping your elbows out to the sides.
3. Engage your core muscles and slowly lift your shoulders and upper back off the stability ball, exhaling as you crunch forward. Aim to bring your shoulder blades off the ball while keeping your lower back and hips in contact with the ball.
4. Hold the crunch position for a moment, then slowly lower your upper body back down onto the stability ball, inhaling as you return to the starting position.
5. Repeat for the desired number of repetitions, focusing on maintaining good form and controlling the movement.
6. To ensure that you are targeting the abdominal muscles and not straining your neck, avoid pulling on your neck with your hands and instead focus on using your core to lift and lower your upper body.
7. To increase the intensity of the exercise, you can add resistance by holding a weight plate or medicine ball against your chest as you perform the crunches on the stability ball.
8. Remember to breathe continuously throughout the exercise and to keep the movement controlled for maximum effectiveness.
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.