Crunch - Legs On Swiss Ball
a.k.a. Crunches On Exercise Ball
Differentiation: Mechanics
This variation of a Crunch is unique. Here is how: your legs are elevated on a Swiss ball. Elevating your legs shortens the distance your abs travel for each contraction. This position constantly partially engages your lower abs. This shorter distance allows you to achieve a tighter contraction in your upper abs, | and increase the definition of your core.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Place a padded exercise mat on the floor.
3) Obtain a stability ball.
4) Place the exercise ball on the mat.
5) Lie down on your back on the mat...
6) Place your feet on the exercise ball.
7) Your knees should be bent at a 90-degree angle.
8) Place your feet only a few inches apart.
9) Place your hands behind your head.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while slowly lifting your upper body off the floor.
3) ...until your shoulders are about four inches off the floor.
4) At the top of the movement, squeeze the abdominals and hold the contraction for a count of one second.
5) Then, inhale while slowly lowering your torso back down to the starting position, with your back flat against the mat.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your lower back on the floor.
Only lift your upper body 4-5 inches off the floor.
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Gear Advice
To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball) and an exercise mat. If your gym does not offer these or if you want to perform this exercise at home, we have listed links below to Gaiam brand Balance Ball Beginner Kit and the Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 | |
| Gaiam Balance Ball Beginner Kit (Medium Green) | $10.98 |
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Tip
When you lift your upper body off the floor, you should feel a deep contraction in the abdominals.