Swiss Ball Crunch
recommendations
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Added on March 29, 2007 justjack75
Sit on a Swiss ball with your feet flat on the floor, shoulder-width apart. Walk your feet forward as you lie back on the ball. Stop when the ball is under your hips, lower back, and middle back, knees bent 90 degrees.
Your lower back should feel like it's curved around the ball. Keep your head in line with your upper body. Place your hands behind your ears and draw in your abs.
Raise your chest up and slightly forward in a crunching motion. Do not pull on your neck to initiate the crunch. You've reached the end of your range of motion when the middle of your back loses contact with the ball. Pause, then slowly return to the starting position.
Muscle Groups: Abdominals
Comments
Something Extra
To add something extra to this type of crunch, add weight. Most gyms have a free arm machine that allows you to position the arms many ways. Position them slightly wider than the ball width and at a slightly higher height than the ball height. Select your weight (start out light), grab the handles and position yourself on the ball as directed. You can position your hands anywhere between your ears and the middle of your torso. The higher (closer to your ears) positon your hands are in the more effect the weight will add to your crunch. Remember to go slow, steady and focus on your abs doing the work. Good luck and be safe!
If you are doing this
If you are doing this exercise at home, you can also use a single hand weight to increase the intensity of the motion. While positioned with your lower back on the ball, extend your arms as if you were reaching up and keep them straight and in line with your back as you crunch up.