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Step 1
Take some time to become familiar with the exercise ball. Sit on it, roll around on it and get a good feel for it before using it for exercises.
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Step 2
Sit on the ball and get balanced. Walk the feet slowly away from the front of the ball engaging the abdominal muscles.
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Step 3
Rest the lower back on the ball as the feet walk down and away from the ball. Walk the feet out far enough to move the buttocks off the ball.
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Step 4
Bring the elbows up, pointing perpendicular and away from the body. Set the chin as though holding an apple under it.
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Step 5
Suck in the abs and crunch up. Find a focal point on the wall and look straight up for a count of 2 or longer. Lower slowly and repeat.
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Step 6
Do 3 to 4 sets of crunches. Start with 6 to 8 repetitions when beginning this exercise and work up to 8 to 10. Advance the workout with a more challenging 15 to 20 repetitions.










