An exercise ball is a piece of training equipment that is also known as a Swiss ball, physio ball, body ball, stability ball or fitness ball. Whatever you decide to call it, it comes in a size that ranges from 55 to 75cm. Whenever you use the ball, your stomach muscles are forced to contract to hold your body in a balanced position. The ab crunch is an isolation exercise that can be done to target the upper abdominal muscles.
Step 1
Sit on the ball to get the feel of being off balance. Bend your knees and place your feet flat on the floor. Sit up straight and shift your hips back and forth, side to side and in circles. Feel your abs contracting to hold your body stable.
Step 2
Roll yourself down and get your lower body into the starting position. Walk your feet forward until your mid-back is on top of the ball. Bend your knees, place your feet shoulder-width apart and lift your hips up in the air. Form a straight line from your knees to your shoulders.
Step 3
Move your upper body into the right starting position. Place your hands on the sides of your head and slightly elevate your head and shoulders from the ball. Look straight up at the ceiling.
Step 4
Execute the ab crunch. Curl your body up and squeeze forcefully. Hold this contraction for a full second and lower yourself back down. Stop just short of letting the resistance off of your abs and repeat. Do not let the ball roll back and forth when you do the crunch. Keep your chin slightly tucked in toward your chest.
Tips and Warnings
- When you first start doing ab crunches, aim for 10 reps. As you get more comfortable, aim for 15 to 20 reps. You can also add resistance, such as medicine balls, dumbbells or weight plates. You can hold this resistance against your chest or out at arm's length.
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