This makes them effective for building the muscles in your abdominal area. They can help you build muscle, strengthen your core, improve posture, and develop flexibility and balance.Įxercise balls require effort to remain balanced by engaging multiple muscles while performing exercises and stretches. Well today is the day to pull out your exercise ball for a total ab burner!Įxercise balls were designed by a Swiss doctor for use with physical therapy, but the stability ball can be used for a variety of exercise routines as well. They’ll do crunches and a few push ups, but outside of that they’ll admit they don’t really know what else to do with them. One of the commonalities I tend to find is that many people have an exercise ball at home, but not a lot of people know what to do with it! CLICK HERE to get it.Īs a physical therapist I tend to learn a lot about the people I’m working with.
Medicine ball reverse crunch free#
Subscribe to and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. Keep reading for a step-by-step guide of the workout with pictures and descriptions of each of these exercises.Įliminate guesswork and confusion and start seeing results. Get ready, this is going to be a great ab burner. This effective exercise ball ab workout includes 6 exercises that are designed to flatten your belly, tighten your stomach, and tone your abs. My stability ball ab workout is the perfect combination of stabilization and strength in one routine. Let me know what you think of this new variation of the Reverse Crunch.Take your ab results further by getting on your exercise ball. Try to find one that allows you to make a 90 degree angle at your hips and knees, letting your calves and feet lie parallel to the ground while resting on top of the ball. Stability balls come in all different sizes. If it does move, simply use your hands to get it back into a proper position and continue the exercise.ĩ. You will notice that it is common for the ball to slip from your legs during this exercise. Leave your hands flat on the ground, and depend solely on your abdominals to perform this exercise.Ĩ.
If you are performing this exercise on a mat, DO NOT hold the edge of the mat. You should feel a burn in your entire core.ħ. Squeeze your abdominals when you hit the peak of Position 2. Make sure to exhale while bringing your legs up into your chest (from Position 1 to Position 2), and inhale when returning your legs back down to Position 1.Ħ. The wider your knees are from each other, the easier this exercise appears to be.ĥ. Another possible variation of this exercise, that I find a bit easier to do, would be to have your knees further apart on the ball. If you need to take a break mid-exercise, lower the ball to the floor completely, and when ready, lift the ball off the floor again.Ĥ. Notice that when lowering my legs back down to Position 1, I try not to let the ball touch the floor this will keep your core activated the entire exercise.
Medicine ball reverse crunch how to#
I give step by step directions on how to perform this exercise here: Click Hereģ. If this exercise is too difficult, I recommend starting with Reverse Crunches without the Stability Ball. Just like any serious ab exercise, control is important! These motions do not depend on momentum, but rather slow controlled motions that engage your muscles.Ģ.
Repeat the exercise for the recommended amount of reps (I usually do 3-5 sets of 15 reps).ġ. Slowly lower your legs and pelvis back down to Position 1.ħ.
Hold Position 2 for a second and squeeze your abdominals.Ħ. While in motion of bringing your knees to your chest, roll your pelvis back and raise your hips up off the floor, creating a curve in your spine (You are now in Position 2 as shown in the second picture to the right).ĥ. While squeezing the stability ball, raise your knees to your chest.Ħ. Squeeze your abs and legs in order to lift the stability ball slightly off the floor (You are now in Position 1 as shown in the first picture to the right).ĥ. Your knees should only be a few inches apart.Ĥ. Place the Stability ball under your calves, resting against the back of your hamstrings. Lie flat on your back with your hands at your sides.ģ. Find a stability ball that allows you to rest your legs on top while creating a 90 degree angle at your hips and your knees (your calves and feet will be resting on the ball, parallel to the floor).Ģ. To perform a Reverse Crunch with a Stability Ball:ġ.
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