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Advanced Side Crunch on the Stability Ball



Illustration of Side Crunch on the Exercise Ball

Starting Position
  • These exercise ball exercises require you to firmly place your right hip on a Swiss ball and lean into the ball.
  • Cross your arms over your chest.
Action
  • Contract your left side muscles and abdominal obliques, lifting your torso up as far as you can.
Prime Movers
  • Abdominal obliques
Physio Tips
Progression
  • Progress by placing your hands behind your head.



side crunch on ball start

side crunch on the ball bottom


Side crunches on the exercise ball have an added benefit over the floor of allowing a greater range of movement as well as offering an unstable surface.

A study published in 2007 in the Journal of Applied research looked at side crunches done on the stability ball vs. the floor and noted  that when measured using surface electromyography, side crunches done on an exercise ball used 50% more work/second by muscles than crunches done on the floor without a ball.



1ballsHold this position for 3 seconds, and repeat 6 times
           on each side.


2ballsHold this position for 3 seconds, and repeat 10 times
           on each side.


3ballsHold this position for 3 seconds, and repeat 15 times
           on each side.





1ballsBeginner 2ballsIntermediate 3balls      Expert

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J.Petrofsky PhD, J Batt BS, N Davis PhD, E Lohman DPT,DSc M Laymon DPT,DSc G De Leon BS, H Roark BS, T M Tran, EG Ayson BS, KM Vigeland BS, CE Payken. Core Muscle Activity During Exercise on a Mini Stability Ball Compared With Abdominal Crunches on the Floor and on a Swiss Ball. The Journal of Applied Research Vol.7,No.3,2007.