Weighted stability ball crunch


Exercise details

  • Target muscle: Rectus Abdominis
  • Synergists: Internal and External Obliques
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Sit on a stability ball with a weight plate in your hands.
  2. Roll your bottom forward and lie backward so that the ball rolls under your mid-back.
  3. Raise the weight plate overhead.

Execution

  1. Exhale as you raise your upper torso by flexing your waist.
  2. Hold for a count of two.
  3. Inhale as you slowly lower your upper torso by extending your waist.
  4. Repeat.

Comments and tips

  • Keep your neck neutral.
  • Relax your waist before each crunch. This will ensure that your muscles fully and dynamically contract for each repetition.
  • Instead of holding the weight plate overhead, you can place it on your chest and cross your arms over it. You can also hold it behind your head.
  • Compared with performing crunches on the floor, performing them on a stability ball allows for an increased range of motion. It’s also safer for your back.

Weighted stability ball crunch video

Sources


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