Ball Crunches

 Rating: 4.0/5.0
Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Abdominals

Calories Burned:  238 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Rectus Abdominis
Secondary Muscles Trained:  Upper Rectus Abdominis
Lie on the ball with your knees bent and your feet flat on the floor about shoulder width apart. Center your lower back on the ball for balance and keep your upper torso parallel to the ground.
Place your hands behind your head without interlocking your fingers. Locate a point on the ceiling directly above your head.
Slowly raise your upper body towards the point on the ceiling until your shoulder blades completely come off the ball, pressing down with your abdomen to keep your lower back securely in place. Hold for a second and then return to the starting position.
The entire motion should be done in a smooth, controlled manner that lasts about 3-5 seconds, with the downward movement no faster than the upward.

Tags:  abs, core

Exercise Comments

I do alot of abs with the swiss ball
May 18, 2012 at 8:27am
just recently added these to my workout
August 17, 2011 at 9:16pm
i am a begginer too. My trainer said to do 2 to 4 sets of 12 to 15 everytime you work out. Sit on the ball take baby steps forward until you feel like you will roll off. Then lean back and start the crunshes, if you feel it in you back you are not doing it correctly. if you feel it in you abbs then you are doing it right. Small rocks up and down. will get you started and stronger.
March 29, 2011 at 12:25pm

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