Twisting Crunch (on stability ball)

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Twisting Crunch (on stability ball)

Instructions

Preparation

Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent. Gently hyperextend back to contour of ball. Hold plate behind neck or on chest with both hands or use no weight.

Execution

Flex waist to raise upper torso. Return to original position. Repeat.

Comments

Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. Some individuals may experience low back discomfort if hips are not bent so they must use smaller ball size or lower their hip position on ball. Also Spot Reduction Myth.

Easier

Movement can be made by crossing arms on chest. Movement can also be made easier by positioning hips low on ball.

Harder

Exercise can be made more challenging by placing hands further up on or beyond head. See Arm Position During Waist Exercises. Exercise can also be made more challenging by positioning ball lower on back and hips higher. Exercise can also be performed on incline board or with additional weight.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

  • No significant stabilizers

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