The stability ball is most commonly used for abdominal exercises and it's a very useful and inexpensive piece of equipment to add to you fitness regimen.
I want to discuss the basic crunch in detail so that when using the ball for crunches, every rep is being preformed to its full potential.
Basic Crunches on a Stability Ball
The stability ball already has the advantage of recruiting stabilizing core muscles while you keep your balance but you can also use your body weight to your advantage as well.
1. Sit on the ball and roll forward until the lower back, all the way to your shoulders are placed firmly on to the ball.
2. This position will have your head slightly off the back of the ball, facing down toward the floor.
3. Place your hands behind the back of your head to support your neck.
If you normally practice crunches on the ball with just your low back taking the weight of your body you will find that you can sit all of the way up and complete many reps. This is not very effective.
4. Now it's time to crunch forward. Bring your ribs toward your pelvis and focus on moving your body only with your abs. If you are using your arms, back or head to move your body, you are not working your abs.
5. In this position you are using your body weight as resistance. So you will not be able to crunch very high off the ball. You can expect to move only a few inches up and down.
6. Remember to exhale when you crunch and inhale while you lower yourself back to starting position. Chances are you will only get to about 10 reps on your first try. This is what you want. It means your abs have been worked out hard. Aim for a few sets and eventually improve your reps to 15-20 before adding any additional resistance.
Try It!
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