Abdominal Crunches Using an Exercise Ball

Video Transcript

Hi, I’m Jacob Garcia with JGG Fitness Denver. On behalf of ExpertVillage.com, I want to show you how to do a proper exercise ball crunch. For this exercise all you need is an exercise ball. What you’re going to do is you’re going to sit on the ball like so, with your feet flat against the ground like I’m sitting. Now to get into proper position you’re going to walk your legs out as you bend your body back just until your fanny is just hanging off the ball and keep your feet flat on the floor and your knees should be bent at a 90 degree angle. You’re going to get your hands, and don’t clasp them behind your head, but bring them just behind the ears and press lightly against your head with your fingertips. Now you’re going to tilt your pelvis up to get your back in proper position, go ahead and drop your shoulders and your head back. You should almost feel a stretch in your stomach, but not quite, and then you’re going to go ahead and contract and go up to this position. Think of your belly button driving right towards your spine in a curling motion as if you’re rolling a carpet or a rug, like if your head is going to just dig right into your stomach and just roll up. Back down. It’s very important when you’re going in a reverse position, from this position to back down, that you go really slow. Once you’ve completed about fifteen of these, go ahead and take your hands off your head and place them on the ball and slowly walk your legs up until you’re back in a seated position and you’re finished.

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