Things You'll Need:
- Stability ball
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Step 1
Sit on the ball with your feet plated firmly apart. Establish your balance. First-time users should give themselves some time to adjust to their position on the ball. Bounce a little, wiggle around until you’re more comfortable with how your body is positioned and how it moves on the ball.
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Step 2
Place your hands on the side of the ball as your walk your feet forward on the floor with your butt lowering towards the floor. You are slowly bending your knees in the movement as the stability ball rolls from your butt to the center of your back.
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Step 3
Aim for a reclined position. The stability ball should be holding the weight of your body from the top of your butt to the shoulder blades.
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Step 4
Place your arms behind your head in that “traditional sit-up” position, with elbows out and fingers laced.
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Step 5
Slowly lift your upper body into a crunch position by contracting the abdominal muscles as you curl up. Don’t fold your body but rather lift your body upward using your abdominal muscles. Keep the small of your back pressed firm to the stability ball.
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Step 6
Perform three sets of 10 repetitions. Remember that this is an challenging abdominal workout so starting slower with less reps is just fine.
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Step 7
Make sure to breathe throughout the exercise. You should try to continue breathing in and out throughout the exercise. If you hold your breath, you’ll be contracting your abdominal muscles when your muscles are pushing out. This causes a rounded shape to the abdomen.
