Crunch - Exercise Ball

Recommendations: 2-3 Sets, 10-15 Reps

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Beginner Abdominals Strength Fitness Ball Gym Home

Purpose: Crunch exercises strengthen the upper abdominal muscles.

Benefits: Crunch exercises will give you a well-defined mid-section.

Lie on an exercise ball with the curvature of your lower back pressed against the exercise ball.. Place your hands lightly against the sides of your head or cross them in front of your chest. Place your feet flat on the floor, your knees at a 90 degree angle. This is the starting position. Slowly raise your shoulders and upper back by contracting your abdominals until you feel the contraction in your abs.. Exhale during this movement. The lower back should remain in contact with the ball. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.