Ab Crunch 1
On the Floor with the Ball

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 Repeat this ball exercise 6 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times.

           Return to the top of Ab Crunch 1 on the Floor

Beginner

Intermediate

Advanced