How to Do a One Leg Abdominal Crunch With the Balance Ball

The balance ball is an excellent tool to train intrinsic muscles, develop balance and lose some inches at home. The one-leg abdominal crunch is an intermediate exercise that demands balance and concentration to perform. Wear tennis shoes for traction when doing this exercise.

Difficulty: Moderate

Instructions

Things You'll Need:

• Balance ball
• Tennis shoes

1. Sit on the ball, placing your feet on the floor. Lean backward as you walk your feet forward, moving the ball to your middle back. Place your hands across your chest as if you were about to do a normal sit-up.

2. Lift one leg off the floor. For beginners, bring it just off the floor, keeping the knee bent. For intermediate level, extend the leg straight about three inches off the floor. Advanced exercisers should bring the leg out straight and parallel to the hip.

3. Crunch upward, leaving an apple sized space between your chin and chest. Crunch only slightly, focusing on the abdominal muscles to pull you up and keeping them contracted on the descent as well. A 30-degree angle is optimal.

4. Do 10 to 15 repetitions on each leg. Rest for 60 seconds and repeat. Work up to three sets total. Then try for 15 to 20 repetitions each set.

Tips & Warnings

• Use the tape provided to make sure the ball is properly inflated. Measure the ball at least every couple of months. Use the ball appropriate for your height.
• Keep your balance by firmly planting the leg you're not using onto the ground. Make smaller movements if the ball is moving too much or you're falling off frequently.

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