crunch - legs on exercise ball

What is Crunch

Legs on Exercise Ball? Crunch - Legs on Exercise Ball is a core-strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis. By performing crunches on an exercise ball with your legs elevated, you increase the range of motion and engage more muscles to stabilize your body throughout the movement.

Start by lying on your back with the exercise ball placed under your lower legs and ankles.
Place your hands lightly behind your head, or across your chest for a more challenging variation.
Engage your core muscles and lift your shoulder blades off the floor, exhaling as you crunch towards the ceiling.
Hold the contraction at the top for a second, then slowly lower back down to the starting position while inhaling.
Repeat for the desired number of repetitions.

Using momentum: Avoid swinging your body to complete the movement. Focus on controlled, deliberate crunches.
Neck strain: Do not pull on your neck with your hands. Keep your elbows wide and focus on using your core to lift your upper body. - Overarching the back: Keep your lower back pressed into the floor throughout the exercise to protect your spine.

Engage your core: Focus on contracting your abdominal muscles throughout the movement for maximum effectiveness.
Maintain a steady pace: Perform the exercise in a slow and controlled manner to fully engage your core muscles. - Breathe properly: Exhale as you crunch up and inhale as you lower back down to optimize your breathing pattern.

Primary muscles: Rectus abdominis (six-pack muscles) - Secondary muscles: Obliques, transverse abdominis