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Ab Crunch 2
over the Exercise Ball




Illustration of the Ab Crunch on the Exercise Ball - 2

Starting Position
  • Get yourself out to the supine position (How to lie on your exercise ball)
  • Cross your arms over your chest as in the picture below.
  • Keep  feet hip width apart or closer.
  • Head trunk and hips should form a straight line from  head to  knees.
Action
  • Slowly and in a controlled manner,  use your abdominal muscles to pull your upper body off the ball.
  • Visualize the distance between your rib cage and your pelvis as getting shorter.
  • Pause for a second or two and return to the starting position.
  • Your lower back should remain in contact with the ball at all times.
  • The ball should not move during this exercise.
Prime Movers
  • Abdominal muscles, neck flexors
Physio Tips
  • Pull your chin toward your chest as though you were squeezing an orange between your chin and your chest.
  • Press your tongue against the roof of your mouth to help activate the deep neck flexors and avoid neck strain.
Progression
  • Have someone hold your feet down and begin this exercise ball exercise with the ball a little further toward your feet, centred under your pelvis.
  • Put more air in your exercise ball to make it less stable.
  • Hold a weight across your chest.
  • Try Ab Crunch 3


exercise ball ab crunch start

ab crunch 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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