Ball Crunch (on stability ball)

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Ball 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 on contour of ball. Place hands behind neck or beside head.

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. See Spot Reduction Myth.

Easier

Movement can be made easier by positioning hips low on ball or placing arms further down away from head. See Arm Position During Waist Exercises.

Harder

Exercise can be made more challenging by using positioning ball lower on back and hips higher or adding additional weight.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

  • No significant stabilizers

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