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Ab Crunch 1
over the Exercise Ball



Illustration of the Ab Crunch on the Exercise Ball - 1

Starting Position
  • Get yourself out into the supine position (Supine Position) as you have for previous ball exercises and as illustrated in the picture below.
  • Put your arms at your sides pointing toward your knees.
  • Keep your feet hip width apart or closer.
  • Head neck and hips should form a straight line from your head to your knees.
Action
  • Use your abdominals to pull your shoulders up and reach toward your knees with your hands.
  • Visualize the distance between your rib cage and your pelvis as shortening as you do this.
Prime Movers
  • Abdominals, neck flexors
Physio Tips
  • Push your tongue to the roof of your mouth to facilitate deep neck flexors so as to avoid neck strain.
  • Also, push your chin down as though to squeeze an orange between your chin and your chest.
Progression


Ab crunch on the exercise ball - easy version start position

ab crunches on the exercise ball finish


Once you master the ab crunch on the floor you can make it a little more difficult on the ball. The exercise ball allows you to crunch through a larger range of motion. This exercise is made easy by having your arms pointing toward your feet. As your elevate your arms your weight is shifted making it more difficult as in the Ab Crunch 3.

1ballsRepeat this exercise ball exercise 6 times.

2ballsRepeat this exercise ball exercise 10 times.


3ballsRepeat this exercise ball exercise 15 times.





1ballsBeginner 2ballsIntermediate 3balls     Expert

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