Things You'll Need:
- Exercise Ball
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Step 1
Select the correct ball for your height and weight and make sure that it is properly inflated. The right ball with the correct inflation will ensure that your workout is as effective as possible and will protect you against injury.To see if the ball is the right size for you, sit on top of the ball with your feet flat on the floor. Your knees should be at or just slightly larger than 90-degree angle. In other words, your hips should be level with or slightly higher than your knees. Your knees should not be higher than your hips.The ball should be inflated to the height that is indicated on the ball. Do not over inflate as this may cause the ball to burst.
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Step 2
To position yourself, sit on the ball and walk your legs forward so that your body slides down the ball. Stop when your lower back is entirely against the ball.
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Step 3
Lean back so that your back drapes over the ball. Interlock your fingers behind your head and pull your elbows away from each other. This will be your starting position for your crunch.
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Step 4
Contract your abs and lift your upper body forward. Squeeze at the top of the move and exhale.
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Step 5
With a controlled movement, lower your torso back over the ball and inhale as you get to the bottom of the move.
