#SWISS BALL CRUNCH HOW TO#

Be sure to squeeze your abdominal muscles during the entire movement. Place your feet in TRX strap handles and then elevate into a pushup position with your hands planted on the floor shoulder-width apart. Be sure to keep your hips elevated the entire time while keeping your glutes tight. Reverse the move and then repeat using the other leg. Push through your heels while tightening your glutes to elevate your hips. Start by lying supine on your back with knees bent and heels planted into the ground. Keeping good tall position, pull the cable to your chest and then turn and rotate, pressing the cable down and to the side while keeping the abdominal muscles tight the during the entire movement. Position your inside leg in front with your other knee planted on the ground-make sure it is cushioned. Kneel next to the high rope on a cable machine. Extend the legs back to the starting position and then repeat. Keep the core tight and slowly tuck your knees towards your chest until your toes are on top of the ball. Stability ball knee tuckĮlevate feet on top of the ball while you stay in a pushup position with hands planted on the ground. Keep your feet dorsiflexed (pull your toes towards you) during the entire movement. Return the leg back to starting position and repeat with the other leg. Lower one leg until the foot is 2-3 inches above the ground. Lay supine on your back and lift both legs to extend them straight up. If you have difficulty doing this exercise, then try it braced on your knees instead of your feet. Be sure to keep all muscles of the core and gluteus region tight to keep good stability.

Lie on your side with your forearm on the ground directly below your shoulder. Stack your feet so they are directly on top of each other and then, by activating your core, lift the hips off the ground to straighten the body. Place the arm back down and repeat with the other arm. While keeping the core tight and preventing rotation of the hip, reach a single arm straight out and hold for 2-3 seconds. Position your feet shoulder-width apart and your forearms on the floor. Click the following links for a video demonstration of each abdominal exercise. Replace traditional crunches with these other abdominal exercises to develop and strengthen the abdominal region in a safe and healthy way.

Crunch alternatives to work your ab muscles This hyperflexion of the lumbar spine places significant stress on the vertebral discs and can result in significant injuries.

The structure of the lumbar vertebra are designed to enable sufficient stability in the lumbar spine and, therefore, not designed to flex the amount seen in abdominal crunches. The hyperflexion of the crunch motion results in flexion of the lumbar spine, which compresses the lower back region. While there is significant muscular contraction that results from this movement, there is a red flag you should know about. The basic crunch is accomplished by lying supine while hyperflexing the spine to contract the muscles of this region. The common misunderstanding is that the only way to develop those “ripped” abs people rave about is by adopting various forms of crunches. The abdominal region consists of various muscles including the transverse abdominal, internal obliques, external obliques and the rectus abdominis.

#SWISS BALL CRUNCH HOW TO#

Stability Ball Crunch, Exercise Ball Crunch, How to Do Ab Crunches on a Balance Ball, How To Do Crunches With An Exercise Ball, How to do an Ab Crunch with a Stability Ball, Swiss Ball Crunches, Ab Workouts.There have long been common misunderstandings with regard to training the abdominal region. The Abdominal Crunch on Stability Ball is a beginner strength exercise for all of the CORE muscles. Repeat for the desired number of repetitions. Slowly come back to the original position in one smooth, controlled movement. Keeping feet planted firmly on the floor slowly curl the spine forward and sit upon the ball.ģ. Suck in the tummy, drawing the belly button toward the spine.Ģ. Cross both arms across the chest and focus the eyes on the ceiling. The knees should be bent at a near-right angle.Įnsure that the toes point straight ahead. Slowly roll down on the ball until it is in the low arch of the back. Sit on the stability ball with feet shoulder-width apart. To increase the intensity of this exercise, try upping the number of repetitions or adding resistance. If unable to maintain posture and balance, discontinue the exercise.Ĭhoose the quality of the exercise over quantity. Keep the chin tucked in throughout the movement to protect it. This exercise may be performed by any beginner exerciser who has no physical limitations.Ĭoncentrate all movement in the core muscles.īe sure to have your feet flat on the floor throughout the exercise.

Swiss ball crunch