Every Day in May Challenge~Have a Ball!

Bust that gut, baby!I normally try not to include equipment in these challenges because my motto is “No Gym. No Excuses.” While you certainly don’t need any to exercise, many people have spent more money on equipment that hasn’t even made it out of the box than I can count. So if you happen to have an exercise ball, try adding the basic ball crunch to your routine. The benefit is the increased range of motion the ball provides.

Archer on the ball

Ball Crunch

Ball Crunch

Yep, so easy a 2 year old can do it.

  1. Lie on an exercise ball with your lower back curvature pressed against the ball. Your knees should be bent and feet pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept behind your head or crossed on top of your chest as these positions.
  2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
  3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals.Exhale as you perform this movement and hold the contraction for a second.
  4. As you inhale, go back to the starting position.

non ball alternative: Reverse Crunch: Do not use momentum!

Reverse Crunch

Reverse Crunch


About janabnana

MS in Exercise Science. Personal Trainer, Fitness Instructor.
This entry was posted in Health, fitness and wellness. Bookmark the permalink.

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