How to Do a Physioball Prone Reverse Abdominal Crunch

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By Lori Newell
eHow Contributing Writer

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While many of us incorporate abdominal crunches and oblique twists into a workout, the lower abdominals often get neglected. The upper abdominal muscles are responsible for bending the upper body 30 degrees forward, so crunches will typically strengthen this area. However, our lower abdominal muscles are only fully engaged when we do a reverse crunch or add leg lifts or buttocks lifts to our routine. There are many great reverse crunch exercises you can do on the floor. For variation here is an exercise you can do using a ball.

Difficulty: Easy

Instructions

Things You'll Need:

A physioball. The larger the ball the more challenging this exercise is.

Step 1

Lie on your stomach over a physioball. Place your palms flat on the floor and directly under your shoulders.
Step 2

Keep your elbows straight but not locked, and start to walk yourself out into a high push-up position until the ball in under your knees or ankles. The closer the ball is to your ankles the harder this exercise is.
Step 3

Tighten your abdominal muscles, exhale and keep your back straight; roll the ball into your chest. Do not move the hands, keep the rest of the body still. Try to avoid lifting your hips up in order to bring the ball in.
Step 4

Inhale and roll the ball back out.
Step 5

Do 3 sets of 8 to 12 repetitions.