#Swiss ball crunch how to
#Swiss ball crunch series

Do not pull on your neck to initiate the crunch. Raise your chest up and slightly forward in a crunching motion. Place your hands behind your ears and draw in your abs.ģ. Keep your head in line with your upper body. Your lower back should feel like it's curved around the ball.

#Swiss ball crunch series

Livestrong Woman introduces The Livestrong Essentials Series These minute long.

#Swiss ball crunch how to

Stop when the ball is under your hips, lower back, and middle back, knees bent 90 degrees.Ģ. 675K subscribers Our instructors takes you through how to properly perform a core strengthening swiss ball crunch. Sit on the exercise ball with your feet flat on the floor wider than shoulder with apart. Lower back support makes it ideal for those with lower back problems/injuries. Walk your feet forward as you lie back on the ball. Abs Exercise Ball Crunch Instructions The exercise ball crunch is a great all round ab exercise. Sit on a Swiss ball with your feet flat on the floor, shoulder-width apart.

Perform three sets of eight to 12 repetitions, resting for 60 seconds between sets, once or twice a week.ġ. Once you've mastered the move, you can add resistance with a medicine ball held at arm's length toward the ceiling or a weight plate held behind your head. Pull your belly button in toward your spine and hold it there throughout the move so you keep the transverse abdominis contracted. Problem is, many men position themselves incorrectly on the ball and don't fully engage the transverse abdominis, which is a band of muscle that pulls the abdominal wall inward to protect you and helps activate other muscles. But when performed properly, it also calls on muscles that stabilize the hips and lower back. The exercise primarily works the rectus abdominis, or six-pack muscles, and the transverse abdominis. Then grab an ice pack and some Advil because we guarantee you’re going to feel it tomorrow.Because of its ability to target the entire core, the Swiss-ball crunch should be a staple in your workout. Complete 6 to 14 reps of each exercise, based on your current fitness level. Start with this 15-step stability ball exercise routine broken down into four main categories: lower body, upper body, core and cardio (to increase your heart rate and flush out those muscles). Sitting on the ball and moving your hips around is the best way to get your bearings.” Once you feel secure, it’s time to break a sweat. This exercise uses more balance and postural muscles. Focus on getting your balance before testing any secondary movements. The crunch on Swiss balloon is a variation of the classic floor crunch for the abdominal muscles.

Lower back support makes it ideal for those with lower back problems/injuries. Swiss Ball Crunches are bodyweight exercise that works your abs, lower abs and upper abs. “Find a lot of space to move the ball around to get comfortable with it. The exercise ball crunch is a great all round ab exercise. If you’re new to using a ball, find your balance and start slow-because there's nothing more embarrassing than rolling on your butt mid-shoulder press. It should be firm to the touch but not overinflated. “Before getting started, make sure your ball has the proper amount of air in it,” Kline advises. If you’re over 6’0” (.overachiever), a 75 cm ball is the way to go. If you’re 5’6” or taller reach for a 65 cm ball. If you’re 5’5” or shorter, stick to a 55 cm ball. To do that, all you need to know is your height. Now, before you go grabbing that pump, you’re going to want to make sure you have the right ball size on hand. “In order to perform exercises with a stability ball, you have to engage and isolate a lot of muscles that aren’t typically used in bodyweight exercises.” So while you focus on sculpting those beautiful biceps, your rear deltoids are working overtime as well. Use of these muscles will improve your core stability and balance while increasing the overall effectiveness of your workout.” And though its namesake suggests support rather than strength, research shows that exercises done on a stability ball are significantly more effective than those done on the floor. “Incorporating a stability ball into your workout will challenge you to use muscles you wouldn’t typically use,” Morgan Kline, co-founder and COO of Burn Boot Camp tells us, “such as your transverse abdominals,” those deep core muscles that are notoriously hard to target, “pelvic floor and lower back extensors. With a little knowledge, stability ball exercises can challenge every single major muscle group (while simultaneously improving your balance, coordination, core strength, flexibility and posture).

And though we’re sure you’ve mastered the art of the stability ball crunch, there’s so much more this multitasking beach ball can do. Stability balls: You know them, you’ve used them, you probably have one collecting dust in your basement right now.