Crunch balls, also known as stability balls or yoga balls, are useful pieces of equipment for varying your workout. Keeping your exercise routine interesting is important, especially if you get bored easily and need extra motivation. The more interesting your routine is, the more likely you are to stick to it. Make use of a few common sense crunch ball routines to tighten your muscles and spice up your workout.
Crunch Ball Crunch
The crunch is one of the most common exercises performed with the crunch ball. Lie on the ball, positioning it under your lower back. Cross your arms over your chest or place them behind your head as you normally would when doing a crunch. Contract the muscles in your abdomen so your back leaves the ball, pushing the bottom of your ribs toward your hips. Release and repeat. Do two to three sets of 10 to 15 repetitions.
Crunch Ball Pushup
Pushups are another exercise that can be made more effective on a crunch ball. Lie on the ball, positioning it underneath your hips. Your hands should be flat on the ground, arms straight out. Don't lock your elbows; that can lead to injury. Do pushups as you normally would, lowering only the front part of your body to the ground. The rest of your body will cause the ball to roll slightly, and part of what makes this workout beneficial is holding the ball in place. Perform as many as you can at one time, and aim for at least two sets.
Crunch Ball Squat and Reach
This exercise is a great way to tighten your abdominal and core muscles. Stand with the ball in your hands, arms outstretched and your knees bent. Make sure your arms are parallel to the floor. Contract the muscles in your abdomen and rotate your body to one side. Hold for three breaths, return to the neutral position, and then rotate to the other side. MayoClinic.com suggests mixing this exercise up a bit by holding the ball in an upward or downward position to increase resistance.
The Crunch Ball Bridge
The bridge is another crunch ball exercise recommended by MayoClinic.com for targeting the core muscles. Lie flat on your back and rest your legs on top of the crunch ball. By contracting the abdominals, lift your hips and bottom off of the floor and hold for a few seconds. Return to the neutral position and repeat. Consider raising one leg at a time for extra resistance.
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