How to Do Resistance Crunches

The variations to the crunch are varied, but adding resistance to the stability ball crunch can produce sculpted abs. The ball gives you added core strength as your body adjusts to stay balanced, and the resistance can be increased as your level increases.

Instructions

Difficulty: Moderate

1. Begin with sitting up on the balance ball. Slowly walk your feet out to a position that is far enough away to help you maintain balance.
2. Place the lower portion of your spine on the ball. Make sure you are balanced, and that your spine from your gluts to your shoulder blades are making contact with the ball.
3. Add resistance. With free weights or a weight disc resting on your chest, or with a free weights machine behind the ball, you can perform crunches with resistance on the balance ball.
4. Grab the weights, and take a deep breath. Breathe out and curl yourself up by contracting your abs. Imagine pushing your belly button to your spine, and follow the momentum of your crunch with the top of your head.
5. Hold the crunch for a count of three, and then slowly release the crunch. Do each resistance abs crunch slowly to get the most out of each movement.
6. Repeat the crunch for 12 to 15 reps. If you feel you can only do half this number, you may have too much weight. Lighten the resistance until you can do the abs crunch for at least 12 reps.