Stability Ball Situps with Weight

Video Transcript

"So you've mastered your basic sit-up on the floor, your basic abdominal crunch, and then you've tried it on the ball with various hand positions because the more leverage you got, the more stabilized you've got to be. Now we are going to take weight, that would be a next progression to try. Again, get that ball stabilized into the small of the mid, low back. Just practice the crunch with the weight right here in front first. We want to think rib to pelvis, fist-width between chin and chest, elbows out to the side. We lead with the abs, not arms, not upper body, not head, definitely not head. Head stays where you start., and crunch. The closer you bring your feet in, the less momentum and leverage you've got to control. For me, it helps take the hip flexors out of the equation, and really focus more on this mid-section. If I want to take that and progress, I've got to control leverage here. We don't want to start way back here in an arch position. This is our starting position here, ears and arms in line. We come up and release back. We don't want to swing the ball. We're controlling all that momentum in a weighted position. Release. Make sure your feet stay anchored, and everything else stays nice and still. Put your workload where it counts, right here in the abs."