Ball Crunches

 Rating: 4.0/5.0
Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Abdominals

Calories Burned:  238 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Rectus Abdominis
Secondary Muscles Trained:  Upper Rectus Abdominis
Lie on the ball with your knees bent and your feet flat on the floor about shoulder width apart. Center your lower back on the ball for balance and keep your upper torso parallel to the ground.
Place your hands behind your head without interlocking your fingers. Locate a point on the ceiling directly above your head.
Slowly raise your upper body towards the point on the ceiling until your shoulder blades completely come off the ball, pressing down with your abdomen to keep your lower back securely in place. Hold for a second and then return to the starting position.
The entire motion should be done in a smooth, controlled manner that lasts about 3-5 seconds, with the downward movement no faster than the upward.

Tags:  abs, core

Exercise Comments

Just found this sight tonight, Sunday. I'm a 52 year old female and a beginner. So how many do I start with? Any suggestions? I thought until I was tired, is this right?
October 23, 2010 at 10:21pm
Ball crunches are the best for me. My instructor told me to sit on the ball first, and while sitting, tilt your pelvis forward. HOLD that pelvic tilt and roll back on to the ball and proceed with the crunches. WOW! What a difference!
February 12, 2010 at 9:23am
feel good doing it
November 23, 2009 at 1:30pm

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