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A Basic, But Effective, Ab Exercise
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A Basic, But Effective, Ab Exercise

In the fitness world, there exists so many different kinds of training techniques and methods. This can seem a bit overwhelming particularly for those new to personal fitness. For those seeking a very basic yet effective ab exercise I've provided one that have served me well and provided me with consistent results over the years:

Stability Ball Crunch

This one is by definitely my favorite. It places more emphasis on muscles that would not be used otherwise with a traditional crunch. Here's how to do it:

Place your feet about shoulder width apart and take a seat on your stability ball.

Allow your torso to sink forward and lower down on the ball until it you get it in the small (or curve) of your back. Allow your feet to shuffle forward as you get into the proper placement.

At this point your upper and lower legs will be making about a 60 to 90 degree angle with the floor. You will then be leaning back across the ball. You should notice your abdominal muscles engage as they work to stabilize you on top of the ball.

Place your hands behind your head and then use your abs to pull your chest to your legs as far as you can. ( I like to think "ribs to pelvis" and squeeze my stomach as I pull forward)

Warning: Make sure you do not pull on your head and neck as you execute the exercise. Your arms are simply meant to support your head and neck, not pull them down. To help avoid doing this, try to focus on looking up as you move back and forth.

As you move to the front of the movement, hold it for a second and then return to the beginning.

Repeat as many times as you can. Make sure you get into proper form and stabilize yourself before beginning the exercise.

This isn't an extremely long movement. You don't need to tilt your head all the way back to the floor. Just start leaning back on the ball and then crunch forward as far as you can.

Perform at least 3 sets of as many as you can do each set.

Fighting the Awkwardness

When I first performed this exercise, it became immediately obvious that it was awkward. Well, this is because it is the nature of the movement. However it is very useful for core training and should never be overlooked or given up on because it feels weird at first.

By performing the crunches on the unstable ball, you are forcing more muscles to work to keep you from falling off. The best thing to do is just take your time in getting into position. With patience and a little effort, you can conquer this awesome exercise and use it to your advantage.


Street Talk

My kind of awkward, lol. Nice picture. :)

Reply
  about 7 years ago
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