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Side Crunch with knee
off the floor



Illustration of the Side Crunch with
knee off the floor

Starting Position
  • Kneel on the floor on your right knee and put your left foot forward.
  • Hold the ball against your right hip.
  • Push your hips up on the ball as high as possible.
  • The right knee should be lifted off the floor.
  • Rest your right hand on the ball beside you and put your left hand at your head.
Action
  • Contract your abdominals.
  • Roll over onto the ball.
  • Slowly return to the starting position.
Prime Movers
  • Abdominal obliques
Physio Tips
  • Don't push up with your arm unless you need a little boost to start.
  • Keep your neck aligned with your spine and avoid pulling your head.
  • If you find you are too unstable, try Side Crunch with Knee On Floor
Progression
  • Try taking your hand off the exercise ball and putting it behind your head also.




















































side crunch start

side crunch finish


This is another good exercise in side lying to get you used to balancing in a sideling position. It's a bit of a progression of the previous side crunch where you keep your knee on the floor. By lifting your knee you reduce the size of your base of support adding instability to your crunch.

1ballsRepeat this ball exercise 6 times each side.

2ballsRepeat this ball exercise 10 times each side.

3ballsRepeat this ball exercise 15 times each side.




1ballsBeginner 2ballsIntermediate 3balls      Expert