Medicine Ball Crunch on Stability Ball
- Medicine ball (choose a weight that is manageable)
1. Starting Position:
- Sit on a stability ball with your feet flat on the floor, about shoulder-width apart.
- Walk your feet forward and let the ball roll under your lower back, leaning slightly back. Your shoulder blades should be resting on the ball, and your buttocks should be off the ball.
2. Hand Position:
- Hold the medicine ball with both hands, arms extended above your chest. Your elbows should be slightly bent.
3. Engaging the Core:
- Brace your core by contracting your abdominal muscles. This is crucial to maintain stability and protect your lower back.
4. The Movement:
- Exhale as you crunch upwards by lifting your torso. Engage your abdominal muscles to pull yourself up towards your knees. Your arms should remain straight as you lift the medicine ball overhead.
- Aim to lift your upper back off the stability ball without straining your neck.
5. Returning to Start:
- Inhale as you lower yourself back down to the starting position. Allow your torso to roll back against the ball while maintaining control.
6. Repetitions:
- Perform 10-15 repetitions, focusing on controlled movements and engaging your core throughout the exercise.
Tips:
- Keep your movements slow and controlled to maximize effectiveness and minimize the risk of injury.
- Ensure your lower back is supported by the ball throughout the exercise.
- To increase difficulty, you can try using a heavier medicine ball or hold the crunch position longer before returning to the start.
