Fitwirr

Swiss Ball Crunch

Ditch the floor crunch exercise and add Swiss ball crunch to your flat stomach workout routines.

 As popular as floor crunch is, it's hardly considered an effective ab workout, and if you are still crunching on the floor, you need to stop and read this article.

How to perform a Swiss ball crunch

  1. Sit on a Swiss ball with your feet flat on the floor, shoulder-width apart. Walk your feet forward as you lie back on the ball.
  2. Stop when the ball is under your hips, lower back, and middle of your back. Keep your knees bent at 90 degrees.
  3. Place your hands behind your ears and keep your elbows inline with your upper-body. Feel your back curved and draw your belly button in towards your spine.
  4. Lift your your head and shoulders and crunch your rib cage toward your pelvis.
  5. Pause 1-2 seconds, then slowly return to the starting position. Don’t allow your hips to drop as you crunch up.

Regular crunch is one exercise that gained popularity way back in the day and never really lost its reputation despite newer research studies confirmed their ineffectiveness compared to the ones of other crunch variations.

If you want to get the benefits of crunch exercises, Swiss ball crunches give you more bang for the buck. The key to getting the most out of this ball crunch is to get your positioning on the ball right.

If you don't get this right, you can possibly miss all the great benefits of the Swiss ball crunches by failing to fully engage the lower and deep abdominal muscles.

Exercise Table

Reps Sets Level Location
10-12 2-3 Medium Gym or Home

Position your ball right under your hip bone to mid-upper back. Don't place it right under your shoulders or the midsection.

The correct placement allows you to engage more muscles while providing all the support your spine needs. 

When coming up, draw your belly button toward your spine and hold it there, throughout the move so you can keep the transverse abdomens engaged.





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