RESISTANCE BALL CRUNCHES OR SIT-UPS 1. Begin with sitting up on the balance ball. Slowly walk your feet out to a position that is far enough away to help you maintain balance. 2. Place the lower portion of your spine on the ball. Make sure you are balanced, and that your spines from your gluts to your shoulder blades are making contact with the ball. 3. Add resistance. With free weights or a weight disc resting on your chest, or with a free weights machine behind the ball, you can perform crunches with resistance on the balance ball. 4. Grab the weights, and take a deep breath. Breathe out and curl yourself up by contracting your abs. Imagine pushing your belly button to your spine, and follow the momentum of your crunch with the top of your head. 5. Hold the crunch for a count of three, and then slowly release the crunch. Do each resistance abs crunch slowly to get the most out of each movement. You may also do sit-ups by sitting more upright on the ball allowing just your gluts to be on the ball.
Posted on: Fri, 28 Jun 2013 05:31:12 +0000