Stability Ball Crunch

by tgiffitness on January 11, 2013

Post image for Stability Ball Crunch

Start:

  • Sit on top of the ball and slowly walk your feet out as you lay back on the ball
  • The ball should feel comfortable on your lower back, and be in contact with your back from your tailbone to your shoulder blades
  • Keep your head inline with your spine and your elbows back. You should not be able to see your elbows in your field of vision when you are looking straight ahead
  • Make sure that you have a 90º bend in your knees, and that your weight is in your heels
  • Do a slight pelvic tilt to press your lower back firmly into the ball.

Note: If you are not performing the pelvic tilt properly, the ball will cause your back to arch. In this position you cannot use your abdominal muscles effectively, and instead, you will be using your hip flexors to perform the crunch. This can cause irritation in the lower back.

Ball crunch movement

Movement:

  • While holding the pelvic tilt, begin to contract the abdominal muscles to lift your shoulder blades off the ball
  • Keep your head in line with your spine and space between your chin and your chest
  • Your crunch should lift you up towards the ceiling, not in towards yourself
  • The ball should not roll while you are crunching. To keep the ball from moving, make sure you aren’t using your legs to help lift yourself up. Your body should remain still from the waist down
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