How to Do Abdominal Crunches Using an Exercise Ball

Using an exercise ball is a great way to add a more challenging component to your abdominal workout. The lack of stability you experience while sitting on top of the ball helps work your core muscles along with your abs. This exercise also works the difficult upper abdominal muscles because the increased range of motion allows for added muscle contraction as you move up and down.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Exercise ball

1. Sit on top of the exercise ball with your feet flat on the floor. Be sure your knees are bent at a 90-degree angle. If you have trouble staying balanced, close your eyes.

2. Walk your feet forward until you are lying on your back, keeping your feet shoulder-width apart. The ball should sit in the small, or curved area, of your lower back.

3. Place your hands on either side of your head or cross your arms over your chest. Tuck your chin into your chest. Be sure to maintain some space between the chin and chest to keep the spine in proper position.

4. Inhale and slowly curl your torso toward your belly button. Focus on contracting your abdominal muscles as you raise your body. At the top, you should be at a 45-degree angle from the exercise ball.

5. Exhale and carefully lower yourself back to your original position. Your shoulders and the back of your head should touch the exercise ball.

6. Count each full crunch as one repetition. Do two sets of 15.

Tips & Warnings

• Always consult your health care professional before beginning any exercise routine.

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