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Ab Crunch 1
On the Floor with the Ball



Illustration of the Ab Crunch on the Floor 1

Starting Position
  • Lie on your back on the floor, arms straight out to the side.
  • Rest your legs on the ball such that your hips and knees are at roughly 90 degrees as in the picture below.
  • Try and keep your pelvis in the neutral position.
Action
  • Contract your abdominal muscles and pull your shoulders up so that your shoulder blades lift off the floor.
  • Visualize the distance between your rib cage and your pelvis as shortening.
  • Hold this briefly and return to the starting position.
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 with legs on the exercise ball 1

ab crunch legs on the stability ball finish




1ballsRepeat this ball exercise 6 times.

2balls
Repeat this ball exercise 10 times.

3balls
Repeat this ball exercise 15 times.




1ballsBeginner 2ballsIntermediate 3balls     Expert

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