How to Do a Ball Crunch Rotation Core Exercise

Core conditioning is an essential part of any fitness routine. The fitness ball has revolutionized the way in which core conditioning is accomplished. A rotational crunch or crunch with a twist is a excellent way to strengthen the abdominal and oblique muscles.

Difficulty: Moderately Easy

Instructions

1. Find the correct ball to use. For a person 4'8" to 5'3" inches tall use a 55 centimeter ball. People over 6 feet tall should use a 75 centimeter ball.

2. Sit on the ball being careful to not roll off of the ball.

3. Roll down onto your back and place your hands behind your head. Stop once the top of the ball is resting in the small of your back.

4. Lift your bottom up and spread your feet to just outside of shoulder width. Your knees should be at a 90 degree angle your bottom should be a the level of your knees.

5. With your hands behind your head, slowly lift from your chest and raise your torso up to a 45 degree angle from your hips.

6. Once you reach the 45 degree angle slowly add in a rotation of the shoulders towards the opposite knee.

7. Alternate sides until you have reached the prescribed repetition.

Tips & Warnings

• Do not over rotate when on the ball as you will become unstable and likely fall off of the ball. Do not pull on the back of your neck while doing the crunch as it will put too much pressure on you neck. Also remember that your are working your core not your arms. There is not reason to pull with your arms as they are not a part of the exercise.
• The ball is unstable. Make sure that your are comfortable on the ball prior to beginning exercise. As always, check with your physician prior to beginning an exercise program.

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