Today, I want to highlight crunches on the ball because they're simple, effective and more dynamic than crunches on the floor. Just lying down on the ball will activate your abs as well as your legs and glutes. Lying down for floor crunches doesn't activate much except maybe the desire to take a nap.
What I like about using a ball is that, first, you can change your positioning to make the exercise easier (e.g., staying at more of an incline) or harder (e.g., lying in a tabletop position). I also like that you can stretch back over the ball to increase range of motion.
Do it right: Sit on the ball and roll down until the ball is under your lower back (easier) or mid-back (harder). Place hands behind the head to gently support the head and squeeze the abs to lift the shoulders off the ball. Imagine that you're pulling the ribcage toward your hips. As you crunch up, try not to roll on the ball, but keep it stable. Lower down and repeat for 1-3 sets of 10-16 reps.
I love this exercise, I feel I get the best stretch for my crunch
I love this exercise too. However, sometimes when I do it, I get a lower pain in my back. Any suggestions on how to prevent this??
This is a really effective exercise and i am seeing the results.
This is a wonderful exercise. It’s something anyone can do in very little time – yet the results quickly become apparent. Now if only I could cut down on the beers. That would really bring out my healthier six-pack.
This is an awesome exercise, but should be three to four sets of 50-100.
Working out on the ball really helps me work on my balance.