How to Do Pulley Crunches with an Exercise Ball

The stability ball is one of the best abdominal toning exercises. It challenges your balance, which in turn forces you to use your deeper core musculature. Additionally, it provides more range of motion than traditional crunches on the floor. Once you become an expert at this exercise, you might be looking for more ways to add challenge. If you have access to a cable pulley machine, exercise ball pulley crunches will do the trick.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Stability ball
• Cable pulley machine
• Triceps rope

1. Adjust the pulley machine so that the cable is at its lowest setting. Attach the triceps rope, and choose a weight that is appropriate for your abilities.

2. Select the correct ball size, and place the ball in front of the cable.

3. Sit on the ball and roll back until your lower back is securely on the ball. Reach back and grab hold of both ends of the rope.

4. Inhale to prepare. As you exhale, draw your navel towards your spine, and flex your torso so that your elbows travel in the direction of your thighs.

5. Inhale as you return. Perform 1 to 3 sets of 8 to 12 repetitions.

Tips & Warnings

• Keep your hips firmly against the ball.
• Imagine that your belly button is the ignition button. Press it in to empower each movement.
• On the return movement, your ribs should stay relaxed.
• If you feel the movement in your neck or back, you are using too much weight.
• Like any other weight training exercise, allow 48 hours of rest before doing this again.

Who Can Help:

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

Resources

• Video of an exercise ball cable crunch