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Exercise Ball Abdominal Crunches

This is one of the most effective ways to strengthen, flatten and tone the abs. Doing the exercise using a Balance Ball or stability ball eliminates the impact of a hard surface on the spine, which helps you perform the movement more precisely.

Targets

Abs and lower back

Equipment Needed

Exercise Ball

Benefits

It helps increase lower back strength, support the spine, promote better posture and prevent lower back injury.

Instructions

  • Begin in Positive Seated Posture; roll out until lower back is resting comfortably on ball.
  • Place feet flat on floor, shoulder-width apart.
  • Position hands behind head to support its weight, elbows pointing directly out to sides.
  • Raise head even with torso and gaze straight up.
  • Inhale deeply; on exhale, contract lower abs.
  • Hold the flex and inhale; on exhale, slowly curl torso forward, flexing middle and upper abs to raise chest up and toward pelvis. Allow head to follow chest. Do not force or pull head forward. Allow abs to do the work.
  • Raise chest until you feel abs completely contracted; hold for 3 to 5 comfortable, deep breaths.
  • Release slowly, allowing head and chest to drop back down to torso level. Breathe.
  • Repeat 10 to 12 times. Add more repetitions as you become stronger.