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.)