How to Do Reverse Crunches with Exercise Balls

When it comes to working our abdominal muscles the most common exercise to do is a basic crunch which works the upper abdominal muscles. It is also common to do twisting crunches as well to work the obliques or waist muscles. However the lower abdominals often get neglected and they are the harder of the exercises to do. Below are three reverse crunch movements that can be done with an exercise ball to work the lower abs. They are in order from the easiest to the hardest. If you have any back issues use caution with these movements.

Difficulty: Easy

Instructions

Things You'll Need:

• A physioball. The smaller 45 cm. balls are best for these exercises. Larger balls make the exercises more challenging.

Basic roll in

1. Lie on your back with your legs out straight and your heels resting on top of the exercise ball. Your hands are at your sides with the palms facing down. Press your back down into the floor and tighten your abdominal muscles.

2. On the exhale roll the ball into your buttocks without changing the position of your feet. At the end the ball is at your buttocks with the heels still on top. Focus on using the abdominal muscles to pull the ball in.

3. Then keeping your back flat against the floor inhale and roll the ball back out.

4. Repeat eight to twelve times.

Reverse crunch lying on the back.

5. Lie on your back with the knees bent and feet flat on the floor. Place the exercise ball between your knees. Lift the ball up in the air with your legs. Press your back down into the floor and tighten your abdominal muscles.

6. On the exhale bring the ball towards your chest lifting the hips off the floor slightly. Then roll the hips back down with control. Be careful to not use momentum with this movement it is a small motion, just lifting the hips up slightly.

7. Repeat eight to twelve times.

8. To make this exercise harder you can pass the ball from your hands to your feet. Follow the above instructions and bring the ball into your chest and lift the hips.

9. Then take the ball in your hands. Keeping your back flat lower your hips and stretch the ball overhead and towards the floor.

10. Then tighten the abdominal muscles lift the ball back up and bring your knees into your chest lifting the hips.

11. Take the ball back between your legs and roll the hips down and stretch the arms overhead.

12. Repeat eight to twelve times passing the ball back and forth.

Reverse crunch with feet on ball.

13. Start on hands and knees. Pace your ankles and feet on the ball. You will be in a pushup position with your hands on the floor and the feet on the ball.

14. As you exhale, tighten your abdominal muscles and roll the ball into your stomach.

15. Inhale and roll it back out.

16. Focus on using the abdominal muscles to move the ball and be careful that you do not let your back and hips arch or drop as you extend the legs. Keep your hips lifted and your low back straight especially in the extended position.

17. Repeat eight to twelve times.

Tips & Warnings

• Never exercise to the point of pain
• Stop and exercise that makes your symptoms worse

Who Can Help:

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