Exercise ball or Swiss Ball crunches, as they’re also known, are a great addition to your training program. They allow you to isolate your abdominal muscles very specifically, and stop you ‘cheating’, as you can’t use you hip muscles to facilitate the movement as you can with sit-ups. You can also get a greater range of movement than with a traditional stomach crunch.

You need a Swiss ball to perform this exercise, here’s how to do it:

• Lie on the Swiss ball with it resting under your middle-lower back region, with your feet resting on the ball to keep yourself stable.
• Put your hands across your chest or rest them against the side of your head, DON’T hold them behind your neck or head to force yourself up.
• Tense your abs and raise your shoulders and upper body off the ball, you’re moving your shoulders up and across/forwards towards your pelvis.
• Don’t let the ball move and keep your body stable at all times during this exercise.
• Once you’ve raised yourself up, hold the position for a couple of seconds before lowering yourself slowly back to the start position.
• Try to perform at least 3 sets of 8-12 reps and look to increase and improve each session. Hold a weight plate across your chest if you feel you need an extra challenge.

Here’s a quick video I found which demonstrates this exercise excellently:

Yours For A Healthier, Fitter Body,

Ian Jones
Author & Editor
HowToBurnFat.co.uk

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