How to Do a Balance Ball One Leg Abdominal Crunch

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By eHow Contributing Writer

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Many people have added the balance ball to their abdominal crunch routines. Modifying the standard crunch can target different areas of your abs or your lower back. Having strong abs strengthens your core and keeps your back strong.

Difficulty: Easy

Instructions

Things You'll Need:

Balance ball

Step 1

Start by sitting on the ball with your feet slightly wider than shoulder-width apart. Lean back on the ball and step forward while rolling the ball until your lower back is resting on the ball. Bend your legs at a 90-degree angle.
Step 2

Cross your arms on your chest and lift one leg. Stabilize your body to make sure that you're balanced and engage your abs. Keep your leg lifted and curl your chest up to bring your body into the crunch position. Tuck your chin in to avoid lifting your head or straining your neck muscles.
Step 3

Repeat the crunch exercise 12 to 15 times while alternately lifting your legs. You just need to lift your body about 30 degrees while doing the exercise. As you get stronger, add repetitions and sets to your workout routine.
Step 4

Vary the exercise by keeping your arms out straight above your head. This increases the resistance of the exercise.

Tips & Warnings

Holding your leg up while you do the crunch forces the muscles around the thoracic area to work harder because they have balance your body and complete the crunch at the same time.

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