How to do Ball Crunches

Instructions

Preparation

  1. Find a nice, open spot in the room and place your exercise ball on the floor.
  2. Sit on the ball and inch your feet forward. Stop only when your lower back is resting on the ball.
  3. You can either touch the tips of your ears lightly with your fingers or keep your arms crossed in front of you.

Execution

  1. Lift your upper body while keeping your core muscles taut.
  2. Stop midway when you’ve reached a challenging angle. That’s approximately 45 degrees. Hold that position for a few seconds.
  3. Engage your abdominal muscles by keeping your neck and shoulders as relaxed as you possibly can.

Return

  1. Slowly bring yourself back down and lie on the ball.
  2. Stay in that position for about 1-2 seconds.

Repeat

 
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How to do Ball Crunches

Instructions

Preparation

  1. Position the exercise ball on the floor and make sure it’s relatively close to a wall.
  2. Sit on the ball and find your balance.
  3. Place both hands on each side of your head with your fingers lightly touching the side of your face.

Execution

  1. Walk a little farther from the ball so you roll on your back completely. Keep feet flat on the ground.
  2. Lift your shoulders up and begin to do a crunch, keeping your abdominal muscles tight.
  3. Exhale as you crunch up.

Return

  1. Slowly go back to your initial position.
  2. Inhale as you lower yourself down.

Repeat
 
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