Ball Crunch

Directions:

Preperation/body position

1. Sit on exercise ball. Whilst sitting the ball, walk forwards so to roll the ball backwards, and lean back. The lower back should now be supported by the ball, and head and shoulder free hanging, knees bent and feet flat on floor.
2. Hip should be bent.
3. Hyperextend back so that it fits and is supported by the curve of the ball.

Excution/Movement

1. Raise head and shoulders off floor, rounding the upper portion of your back.
2. After peak contraction, slowly lower shoulders and head back to starting position.
3. Repeat for desired number of repetitions.

Comments

The ball crunch is an exercise that will successfully stimulate the rectus abdominis, and the internal and external obliques.

The ball allows for the lower back to hyperextend to the contour of the ball, providing support. The size of the ball may have to be altered depending on the individual, as larger balls may result in less bend in the hips, leading to greater discomfort to the lower back.

The ball crunch should not be seen as a method of addressing the desire for a slimmer waist. The ball crunch may provide the stimulus for hypertrophy to occur, but spot reduction of body fat is not possible. Diet and cardiovascular activities need to be addressed for this goal.