Tag: crunch

If the plank crunch on the stability ball was not challenging enough, try the stability ball rotating side crunch. A similar exercise… with a twist!

HOW TO…

1. Again, get in a High Plank position with your feet on the stability ball.
2. Start rotating your hips to the side until your pelvis is facing sideways.
3. While rotating, pull up your knees a little bit for the crunch movement. Your lower leg is resting on the ball, with the upper leg resting on the lower leg.
4. In this exercise, you cannot move the legs up too far, as you will lose balance easily. Anything up to 90 degrees between the upper body and the knees is fine.
5. Keep the position for 2 seconds and then move the ball back again. Push with your feet and rotate your hips back in line with your shoulders until you are in a full high plank again.
6. This completes the stability ball rotating side crunch. Repeat on the other side.

Note: Although the picture has me looking sideways, in the direction of the rotation, it is perfectly fine to keep looking downward.

Goal: Try to repeat the stability ball plank crunch 5 times on each side before moving off the ball.

Variation: You can build up to this exercise by first starting the rotation only. Add the crunch once you are comfortable rotating on your side with your legs on the ball.

Tired of the classig crunch on your back? Try this variation with a stability ball to train your core and balance.

HOW TO…

1. First, get in a High Plank position with your feet on the stability ball. Check the Stability Ball Alt Leg Lift 2 article to see how to do this.
2. Now slowly roll the ball towards your hands using your feet.
3. In this case, keep your upper body horizontal, and bend your knees (bring them lower). Make sure you keep control over the stability ball. Your lower legs will be touching the ball completely.
4. Stop the stability ball crunch movement when you feel you might slide off the ball.
5. Keep for 2 seconds and then move the ball back again with your feet until you are back in a high plank position.
6. This completes the stability ball plank crunch.

Note: Beware not too move your knees to close to your arms. If you overextend the crunch, your feet will slip off the ball and you will land on the floor with your knees. It is all about control and slow movement.

Goal: Try to repeat the stability ball plank crunch 10 times before moving off the ball.

Variation: To make the exercise a bit easier, limit the crunch movement. Only roll the ball towards you a little bit until you get more comfortable to move further. You can also start with a softer ball so you do not risk sliding off too quickly.