Ball Crunch Intermediate

Primary Muscle Group: Core Muscles

Muscle groups worked in this exercise: Upper and Lower Abdominals

Preparation: Start by sitting on the ball with your knees bent and feet flat on the floor. Slowly walk your feet forward as you slide your torso down the ball. Your trunk should be parallel to the floor. Just let your hips clear the ball and let your lower back press into the ball; cross your arms over your chest.

Breathing: Exhale as you lift and inhale as you relax back to the starting point.

Execution: Pull your navel towards your spine and concentrate on contracting your abs as you lift your torso. Lift your upper torso off the ball, remembering to exhale. Inhale as you return to neutral.

To increase the challenge, interlace your fingers behind your head and keep your elbows out to the sides. Don't pull on your neck!

Comments: By doing this, you create more resistance to work against as you've added the extra weight of your arms to your upper body. You should not be able to see your elbows in this position, so keep them way back!

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