Things You'll Need:
- Weight set with cable attached
- Exercise ball
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Step 1
Sit on your exercise ball in front of your weight stack facing away from the weights. Attach the cable to the weights and hold onto the cable as you sit on the exercise ball.
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Step 2
Slowly walk your feet out, letting your body roll down the ball until your lower back is resting on the ball. Plant your feet firmly into the ground.
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Step 3
Place the insides of your wrists on the side of your head above your ears as you grasp the cable handle with both hands.
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Step 4
Lean backwards over the exercise ball until your entire back is pressed against it.
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Step 5
Engage your abdominal muscles and take in a deep breath.
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Step 6
Keep your hips stationary as you pull with your abdominal muscles to bring your upper body up with your elbows reaching towards your thighs. Exhale as you come up and squeeze your abdominal muscles until your upper back is off the ball.
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Step 7
Inhale as you lower your body back down to the starting position. The downward movement should be just as controlled as the upward. Keep your abdominal muscles contracted through the entire crunch.
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Step 8
Repeat this exercise as many times as possible. As you feel the exercise getting easier, increase the amount of weight you are using.
