Swiss Ball Crunch

Differentiation: Mechanics

This variation of a crunch is unique. Here is how: you balance on a Swiss ball as you do your crunches. This position requires you to engage your entire core. This exercise helps target your upper abdominal muscles | and build core stability.

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) Obtain a stability ball.

3) Sit on top of the ball, with your legs at 90-degrees.

4) Plant your heels into the floor for a solid base.

5) Lean back onto the ball and cross your arms at the chest...

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while reclining your torso as far down as possible.

3) Exhale as you come back up to the starting position.

4) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your legs should stay at a 90-degree angle during the entire exercise.

A full range of the exercise would consist of your back meeting the ball.

Keep your neck straight when crunching.

Be sure to contract your abs during every rep and you should feel the contraction in your core.

Gear Advice

To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball). If your gym does not offer stability balls or if you want to perform this exercise at home, we have listed a link below to Gaiam brand Balance Ball Beginner Kit - which you can order from Amazon dot com. You take this with you to the gym.

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Tip

If you feel like you are going to fall, scoot a little forward on the ball. This will help you balance and keep you from falling backward. Be sure the stability or physio ball you are using is the proper size for you. When you sit on the top of the ball, your bent legs should form a 90-degree angle with the floor.

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