How to Do an Exercise Ball Crunch

Performing an exercise ball crunch is similar to performing a floor crunch. However, the benefit of doing the exercise on a ball is that more of your core muscles are contracting while crunching up and down. Your range of motion is also increased, which makes exercise ball crunches a bit more comfortable than doing the same exercise on the floor.

Difficulty: Easy

Instructions

Things You'll Need:

• Large exercise ball

1. Lie on the exercise ball with the middle of your back positioned comfortably over the ball. Plant your feet firmly on the floor in front of you about shoulder-width apart with your knees bent. Your back from the top of your shoulders to the top of your hips should be on the exercise ball.

2. Relax your torso as you lie back on the exercise ball. Allow your head to drop back slightly lower than your body. Place your hands on the back of your head to support your neck without interlacing your fingers.

3. Contract your stomach muscles while curling your shoulders upward until your shoulder blades are no longer touching the exercise ball. Hold this position for a few seconds, and then return to your starting position. Exhale while crunching up and inhale while crunching down.

4. Continue the exercise ball crunches for a repetition of 15. Perform more or less, according to your own strength. Stop when you are no longer able to perform an exercise ball crunch, or when your position on the exercise ball becomes unstable.

Tips & Warnings

• Rest for at least three minutes before performing another set of exercise ball crunches. Don’t strain yourself. Do only what you are able at first, and soon you’ll be able to perform more repetitions.
• Do not perform an exercise ball crunch if you have chronic back problems without first consulting a qualified physician to make sure it’s safe for you.