STABILITY BALL CRUNCH

Attach the chord to the lower part of a door or immobile object, lay down on the floor face up with your legs resting on a stability ball with your knees bent, curl your torso upward and focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time, then slowly lower to the floor.

Attach the chord to the lower part of a door or immobile object, lay down on the floor face up with your legs resting on a stability ball with your knees bent, curl your torso upward and focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time, then slowly lower to the floor. Tips

Grab both handles and place both hands together above your face and keep your arms straight.

Attach the chord to the lower part of a door or immobile object, lay down on the floor face up with your knees bent and feet flat, grab both handles and place both hands behind your head, curl your torso upward and to one side, focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time,then slowly lower to the floor and repeat upward toward the opposite side.

Laying down on a stability ball face up with your knees bent, feet flat against the wall and place both hands together above your face and keep your arms straight behind your head and focus on pushing your lower back into the ball while squeezing your abdominal muscles and curling your torso in one direction , then slowly lower to the ball and curl into the opposing direction.

Laying down on a stability ball face up with your knees bent, feet flat against the wall and place both hands together above your face and keep your arms straight behind your head and focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time,then slowly lower to the ball. Tips

Bringing your feet closer together will allow you to improve your stability.

Attach the chord to the lower part of a door or immobile object, lay down on a stability ball face up with your knees bent and feet flat against the wall then grab both handles and place both hands together behind your head, curl your torso upward and focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time,then slowly lower to the ball.

Lay down on a stability ball face up with your knees bent, feet flat and shoulder width apart , place both hands behind your head and curl your torso upward supporting your neck and head with your hands but be careful not to pull on your neck or head, focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time,then slowly lower to the ball.

General And Specifics

the advantage over Crunch on the ground is the bigger movement radius, this demands your abs even more

Starting Position

lay down on a gymnastic ball with the upper back your hands are at the temples pull the shoulder blades backwards your feet are shoulder width apart on the ground and stabilize your position

Correct Execution

lift your upper body slowly your legs stay stable as you do the crunch at the end of the lift the gymnastic ball is below your lower back hold your position for a short moment guide back the upper body and repeat

tip for the workout

increase the intensity of this ab exercises by putting a weight plate onto your chest

Grab a rope attachment on a cable and lie flat on an exercise ball with your arms and weight across your chest. Slowly raise your upper body and do a crunch, getting a tight contraction Focus the tension on your abs and flex your stomach at the peak position.

Lay down on a stability ball face up with your knees bent, feet flat and shoulder width apart place both hands together above your face and keep your arms straight, focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time, then slowly lower to the ball.

Attach the chord to the lower part of a door or immobile object, lay down on a stability ball face up with your knees bent and feet flat, grab both handles and place both hands together above your face and keep your arms straight, curl your torso upward and focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time, then slowly lower to the ball.

Attach the chord to the lower part of a door or immobile object, lay down on a stability ball face up with your knees bent and feet flat, grab both handles and place both hands together behind your head, curl your torso upward and focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time, then slowly lower to the ball.

Lay down on the floor face up with your knees bent and feet placed on a stability ball , place both hands behind your head and curl your torso upward supporting your neck and head with your hands but be careful not to pull on your neck or head, you can also place your hands in front of you arms straight then focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time,then slowly lower to the floor. Tips

Try and keep your feet together on the stability ball.

Lay down on the floor face up with your knees bent and feet placed on a stability ball , keep both hands togeather, arms straight in front of your face and curl your torso upward then focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time, then slowly lower to the floor. Tips

Use your hands to guide your torso upward

START: Lie on your back on a stability ball with your feet flat on the floor. MOVE: Curl up as high as you can to bring your shoulders and upper back off the ball. Hold this position for a second before slowly lowering back to the start.*Note: this exercise can be made more difficult by holding a weight plate on your chest.

Attach the chord to the lower part of a door or immobile object, lay down on a stability ball face up lift one foot into the air with your knee bent and foot flat against the wall then grab both handles and place both hands together behind your head, curl your torso upward and focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time, then slowly lower to the ball.

Attach the chord to the lower part of a door or immobile object, lay down on a stability ball face up and lift one foot off the floor with your knee bent and foot flat, grab both handles and place both hands behind your head being careful not to pull on your neck, curl your torso upward and to one side, focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time,then slowly lower to the floor and repeat upward toward the opposite side.

Attach the chord to the lower part of a door or immobile object, lay down on a stability ball face up and lift one foot off the floor with your knee bent and feet flat, grab both handles and place both hands together above your face and keep your arms straight, curl your torso upward and focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time,then slowly lower to the ball.

Instructions

Attach the chord to the lower part of a door or immobile object, lay down on the floor face up and lift one foot off the floor with your knee bent and foot flat, grab both handles and place both hands behind your head, curl your torso upward and to one side, focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time, then slowly lower to the floor and repeat upward toward the opposite side. Tips

The foot that is raised should only be a few inches from the ground.

Lay down on a stability ball face up, lift one foot off the floor with your knee bent and foot flat against the wall and place both hands together behind your head to support your neck then curl your torso upward and at an angle, then slowly lower to the ball switch sides on the next rep. Tips

Switch feet on alternate sets. Focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time.

Lay down on a stability ball face up, lift one foot off the floor with your knee bent and foot flat against the wall and place both hands together above your face and keep your arms straight behind your head and focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time, then slowly lower to the ball. Tips

Tighten your stomach to maintain your balance.

Lay down on a stability ball face up, lift one foot off the floor with your knee bent and foot flat, place both hands together above your face and keep your arms straight, focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time,then slowly lower to the ball.

Attach the chord to the lower part of a door or immobile object, lay down on a stability ball face up and lift one foot off the floor with your knee bent and feet flat, grab both handles and place both hands together above your face and keep your arms straight, curl your torso upward and focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time,then slowly lower to the ball.

Lay down on a stability ball face up, lift one foot off the floor with your knee bent and foot flat , place both hands behind your head and curl your torso upward supporting your neck and head with your hands but be careful not to pull on your neck or head, focus on pushing your lower back into the ball while squeezing your abdominal muscles at the same time,then slowly lower to the ball.

Attach the chord to the lower part of a door or immobile object, lay down on a stability ball face up and lift one foot off the floor with your knee bent and foot flat, grab both handles and place both hands behind your head being careful not to pull on your neck, curl your torso upward and to one side, focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time,then slowly lower to the floor and repeat upward toward the opposite side.