Crunch - Legs On Exercise Ball

A crunch performed with feet resting on an exercise ball, adding instability and increasing core engagement.

Instructions

1. Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90-degree angle.
2. Place your feet three to four inches apart and point your toes inward so they touch lightly.
3. Place your hands lightly on either side of your head, keeping your elbows in. Do not lock your fingers behind your head.
4. Push the small of your back down into the floor to isolate your abdominal muscles. This is your starting position.
5. Roll your shoulders off the floor and continue pushing down with your lower back. Your shoulders should lift only about four inches, with your lower back remaining on the floor.
6. Squeeze your abdominals hard at the top and hold for a second.
7. Slowly return to the starting position as you inhale.

Tips

• Focus on slow, controlled movement; refrain from using momentum.
• The exercise ball instability requires greater core stabilization.
• Keep your lower back pressed to the floor throughout.
• Exhale as you contract and inhale as you lower.