Back Ball Crunch exercise  


Steps

Step 1Step 1 for exercise Ball CrunchStep 2Step 2 for exercise Ball Crunch


  1. Lie on the spherical surface of the ball with your lower back, hence it should appear like your lower back is pressing the ball. Bent your knee and press your feet against the floor. Your upper part of body should look like you are hanging off the top of the ball. Cross your arms on top of your chest or else keep them alongside the body, and then lower your trunk of the body into stretch position without moving your neck all the times. And then keep your neck and head flat along with your body.

  2. Without moving the hips, press the ball with your lower back and move your head in upward direction. And just keep your hands crossed as they were in the first step. Your lower back should   always attached with the ball. Repeat it form starting for number of recommended reps.

Info

  • While performing ball crunches, proper form is very important to avoid injury.
  • If you do this exercise properly for 12 sets, you can feel affect in your abdominal muscles.
  • If you have neck problem, then you must perform it very slowly and carefully.
  • Keep a bigger size ball for preforming this excercise.
  • Targeted Muscles
    • Rectus Abdominis
    • Other info:
      • Level type: Beginner
      • Mechanics type: Isolation
      • Force type: pull

 

 

Tips

  • To make this exercise heavier, you can carry heavy materials such as dumbbell or weight plate on top of your chest.
  • If you feeel difficult to balance, please keep a suport for the begining.

 

Warnings:

  • As a beginner, you should perform this exercise slowly and deliberately. Do not use weight at the first time.
  • People with neck problem should perform this exercise very carefully.

 

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