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.)
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.
Video
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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.