Exercise Ball Crunches
Description
Exercise ball crunches are a great alternative for trainees who suffer from low back problems. Using the exercise ball also increases the need for stability which makes the movement more functional when translated to everyday activities. As with any other abdominal exercise, it is important to initiate the movement by executing what’s known as an abdominal set.
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Execution
- From an upright seated position on the ball, step out and lean back until your lower back is comfortably supported by the exercise ball. Initiate abdominal set.
- Exhale and flex at the hips until a contraction is felt within the abdominals. Briefly hold this contracted position before releasing.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until desired number of repetitions are completed.
Variations
Narrowing the foot stance while performing exercise ball crunches will decrease the base of support and increase the muscle recruitment needed for stabilization.
Performing exercise ball crunches with your arms in an extended position behind your head will manipulate the movement biomechanics and increase the difficulty of the exercise.
Tying a resist-a-band to a nearby pole and gripping the handles at chest level while performing exercise ball crunches will increase the resistance, thus increase the difficulty of the exercise.
You can target your obliques (sides) by twisting your body to the side to finish off each repetition.
Transfer Crunch
Description
The transfer crunch - which is one of the better swiss ball exercises - is an excellent way to strengthen the abdominal region. Due to the great deal of flexibility, coordination and abdominal strength required for each repetition, beginners often find the movement difficult to perform. Therefore, this movement is best suited for more experienced trainees.
Execution
- While lying with your back to the mat, extend the arms overhead while firmly gripping the sides of an exercise ball.
- Exhale, crunch upwards and draw the extended arms and feet towards each other.
- Place the exercise ball between your feet, inhale and while keeping your arms and legs straight, lower them back down to starting position at a controlled speed.
Tip: Do not allow the exercise ball or feet to make contact with the ground.. Doing so will keep the tension on the abdominal region. - Repeat the movement only this time, the sequence is reversed. You’ll be passing the ball from your feet to your hands.
- Repeat until the desired number of repetitions are completed.
Variations
Replacing the exercise ball with a smaller, yet heavier medicine ball will increase the both the resistance and range of motion of the exercise, thus increasing the difficulty. (Transitioning the ball from your hands to your feet is a little trickier using this method.)
T-Bridge
Description
This is one of the best core stabilization exercises to target the deep abdominal muscles; particularly throughout the sides (oblique region). The T-bridge is both functional and sport-specific because improves core strength and stability - which is important for pretty much every sport.
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Execution
- From an upright seated position on the ball, walk feet forward and lean back as you roll. Stop when you reach a position that has your upper back and shoulder-blade region resting on top of the ball. Hips should be elevated to form a bridge position. Your shoulders, hips, and knees should all be in alignment with your feet at a shoulder-width stance.
- Position your arms out to the sides in a palm-down position. Your body position should mimic the letter T.
- While maintaining the bridge position, slowly shift weight to one side. Go as far as you can without losing control and slipping off the ball. You should feel a contraction deep within your obliques.
- Roll back slowly and perform the same movement in the opposite direction to work the other side.
- Repeat sequence until the desired number of repetitions are completed.
Variations
Narrowing your foot stance will decrease your base of support and increase the level of difficulty.
Closing your eyes will remove one of your bodies main stability senses and increase the level of difficulty.
Allow your training partner to slightly push and add resistance. This will draw even more recruitment from the core to decelerate the movement.
Exercise Ball Pelvic Tilt
Description
As previously established, the lower abdominal region is most effectively activated when an anterior pelvic tilt is performed. However, executing this movement may be difficult for first timers and those who do not have efficient body awareness. Using an exercise ball is a great way to learn the technique while still delivering a great workout to your abdominals.
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Execution
- Lie comfortably with your back to the mat. Bend legs to a 90 degree angle and hook them over the top of an appropriately sized exercise ball.
- Exhale and while clenching the ball under your legs by contracting the hamstrings, draw your knees towards your chest. Hold for a 1 count.
- Inhale and lower your legs back down to starting position.
- Repeat until desired number of repetitions are completed.
Variations
The difficulty can be increased by having your training partner hook a resist-a-band around your ankles and provide resistance throughout movement execution.
Exercises Ball Pull-Ins
Description
This exercise was designed to strengthen the muscles of the abdominal region. They contract as stabilizers to maintain the bridge position and to draw the legs and pelvis forward during hip flexion. Since the exercise requires a great deal of stability and upper body strength, beginners may want to start off with more simplistic movements and gradually make the progression to the abdominal pull-ins.
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Execution
- Place hands on the mat and the shins atop an exercise ball. You should be in what resembles a push up position.
- Exhale and while keeping the back straight, pull the knees in towards the chest. The finishing position should have only the top of the foot in contact with the exercise ball. A contraction should be felt within the lower region of the abdominals.
- Inhale, extend the legs and allow the ball to roll back out to starting position.
- Repeat until the desired number of repetitions are completed.