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Ab Crunch 3
On the Floor with the Ball



Illustration of the Ab Crunch 3 on the floor with the exercise ball

Starting Position
  • Lie on your yoga mat on your back with your hands behind your head as in the picture below.
  • Don't interlock your fingers.
  • Rest your legs on the ball such that your hips and knees are at 90 degrees.
  • Try and keep your pelvis in the neutral posture.
Action
  • Contract your abdominal muscles and pull your shoulders up so that your shoulder blades just lift off the floor.
  • Visualize the distance between your rib cage and your pelvis as getting shorter.
  • 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.
  • Avoid pulling on your head.
Progression
  • Try holding a weight across your chest.
  • Try Ab Crunch 3


ab crunch on the floor 3 start

ab crunch finish




Repeat 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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