4.8
(23)

The Ball Crunch is 40% better than the standard crunches! Because you are doing the crunch on an unstable surface, Stability Ball, it activates more abdominal muscles by up to 40%. Not only the major abdominal muscles are activated, rectus abdominis, transverse abdominis, and obliques, there is arrange of smaller stabilizing muscles being engaged.

One of the key benefits of doing the Ball Crunch on a Balanced Ball, as it avoids the spinal grinding on a hard surface that allows more movement in the lower back, allows that to strengthen that helps improve posture.

Time
3-8 Minutes

Muscle Group
Abs, hips, glutes, rectus abdominis, transverse abdominis,  Obliques

Difficulty
Moderate to Difficult

Fitness Type
Strength

Safety Icon
  • Facebook
  • Twitter
  • Pinterest

Safety Tips

As much as possible, avoid any neck strains by touching your head very lightly. Also, do not sit too low on the ball and begin each rep with your abs stretched. If you have any back issues, consult your doctor before performing this exercise.

If you are using weights or medicine ball, be extremely careful not to injury yourself. Start with a small weight and increase slowly over several weeks.

Skipping
  • Facebook
  • Twitter
  • Pinterest

Equipment Required

A Balance Ball required for this exercise.

Number of Reps and/or Length of Time

Beginners

3-5 minutes
10-20 reps
Hold for 2-4 Seconds
2-3 Sets

sIntermediate

3-5 minutes
Use light weights or medicine ball
15-30 reps
Hold for 2-4 Seconds
3-4 Sets

Advanced

4-8 minutes
Use light weights or medicine ball
20-40 reps
Hold for 2-4 Seconds
3-5 Sets

Instructions

Step 1  Watch the instructional video, then read the following for clarification.

Step 2  Lie back on a Balance Ball with the ball should be under your hips and lower back.  As you get stronger, you can move further up the ball.

If required, place a towel around the base of the Balance Ball, so it doesn’t roll around.

Step 3  Bend your knees at a 90-degree angle. Place your feet firmly on the floor about shoulder-width apart.

Step 4  Put your hands lightly behind your head, just to support it, with your elbows out to the side. Remember to breathe.

Step 5  With your eyes looking upwards towards the ceiling or sky, start exhaling and crunch your abs toward your knees at the same time, raising your chest upward

Step 6  At the top of the crunch, hold for 2-4 seconds. Ensure you breathe at the top.

Do not use your hands to pull your head up.

Step 7  While exhaling, release your abs from contraction and lie back to the ball.

Step 8  Repeat Steps 4 to 6 to your level.

Step 9  Rest for 60 seconds and do the number of sets to your level.

Make it happen and shock everyone
  • Facebook
  • Twitter
  • Pinterest

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

Other Exercises you may like

Ab Slider

The Ab Slide is a great way to tone lots of different muscles. It is not as easy or simple to do as it looks. It works a lot of muscles and requires coordination. What makes the ab slider exercise moderately difficult is the amount of friction when you start the foot...

Seated Neck Stretch

One of the most common issues for people who work in offices is the tight and sore neck muscles. This standing or seated neck stretch provides people some relief, the tight and sore muscle in the shoulder, neck, and the back of the head. The standing or seat neck...

Hamstrings and Calves Stretch

Often hamstrings and calves can become tight as a result of poor posture, always sitting down as a result of our inactivity sedentary lifestyle. This lifestyle shortens the hip flexor muscles cause the hamstrings to tighten.As well, calves and hamstrings can tighten...

How useful was this post?

Click on a star to rate it!

Average rating 4.8 / 5. Vote count: 23

No votes so far! Be the first to rate this post.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Mind Body Soul and Heart

Get Your Daily Dose of Wellness

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Get Your Daily Dose of Wellness

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Welcome

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Make it happen and shock everyone

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Make it happen and shock everyone

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Pin It on Pinterest

Share This