Abdominal Crunch on Physio Ball
Nearly everybody wants tighter abdominals and nearly everyone hates doing abdominal work. There is no short cut to getting tighter abs. You must do 3 things: eat right, do plenty of aerobic exercise, and do your crunches. Believe it or not, I am not a proponent of the gadgets and gizmos you see on TV that say, and I paraphrase, just wear this around your waist 20 minutes a day and you too can have a 6 pack. Trust me, it's not going to work. One of the best ways to work your abdominals is to do your crunches on a physio ball (see picture below).
That all being said, this week's exercise is the Abdominal Crunch on the Physio Ball. This exercise is can be done at home or at most gyms. The Physio Ball Crunch is a great exercise for strengthening your abdominals; not only does it work your abs while crunching, but it also works your abs because of you having to balance yourself on the ball. Any time you work on balance you will be working your abs. As always, before beginning an exercise program you should consult with your physician and have someone experienced (like a personal trainer) there to help you with your technique the first couple of workouts.
Description:
Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening. At this point, start the process over again by slowly rolling down...
If you have any questions about this or any other exercise, please feel free to contact me.
That all being said, this week's exercise is the Abdominal Crunch on the Physio Ball. This exercise is can be done at home or at most gyms. The Physio Ball Crunch is a great exercise for strengthening your abdominals; not only does it work your abs while crunching, but it also works your abs because of you having to balance yourself on the ball. Any time you work on balance you will be working your abs. As always, before beginning an exercise program you should consult with your physician and have someone experienced (like a personal trainer) there to help you with your technique the first couple of workouts.
Description:
Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening. At this point, start the process over again by slowly rolling down...
Precautions:
- do not carry your head with your hands
- keep your chin tucked in toward your chest throughout the whole course of the movement
- make sure that the movement is under control and that you flex at your trunk
If you have any questions about this or any other exercise, please feel free to contact me.
thanks for the reminders of how to use the phsio ball. I love doing this exercise. My back sometimes cracks like I've just had an adjustment from my chiropractor.
Reply to this