Things You'll Need:
- Balance ball
- Exercise mat
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Step 1
Start by lying on your floor mat and put your legs on the ball. Bend your knees at a 45 degree angle.
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Step 2
Cross your arms across your body. Putting your arms on your body will ensure that you don't pull on your head or neck muscles. It also means that your abs will life you, and you won't be able to pull your body up with your arms.
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Step 3
Point your chin to a spot on the ceiling and make sure that you keep lifting your chin to that spot. Consistent form is important when doing crunches.
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Step 4
Lift your upper body until your shoulder blades are off of the ground. You don't need to lift any further than that. Keep your abs engaged as you lower back to the starting position.
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Step 5
Repeat the exercise 12 to15 times for 2 sets. As your fitness level improves, you should increase the number of repetitions and sets.
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Step 6
Vary the exercise by lifting one leg up in the air keeping your knee bent. This will engage your oblique muscles. Do one set with one leg lifted and then switch legs and do the next set.
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Step 7
Change the focus of the crunch by bringing your shoulder toward the opposite side of your body. Perform an entire set by crossing your body in one direction and then switch sides and do another set.
