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Abdominal Crunch on Floor with Ball
Firms and tightens abdominal muscles

Equipment
Exercise mat, a basketball, volleyball or any other similar ball.

Exercise:

  1. Lie down with your knees bent and hold the stability ball in your hands.
  2. Take the ball overhead.
  3. Curl the upper body and simultaneously bring the ball toward your knees.
  4. You have two options:
    a. Keep the upper body in a curled position while you bring the ball backward and forward.
    b. Curl up and down.

Performance tips:

  1. When the arms are overhead, make sure that the back of the ribcage is on the floor so you don't arch your lower back.
  2. Keep your shoulders relaxed at all times. There is a tendency to hunch the shoulders when the arms are overhead.
  3. In the curled position, you should be looking at your knees rather than the ceiling to avoid straining the neck.
  4. In option A, inhale as you bring the arms overhead; exhale as you bring the arms toward the knees. In option B, inhale as you curl down; exhale as you curl up.

Repetitions:
Do five to ten repetitions.

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