Ball Crunches

Ball crunches are nothing but crunches performed with the help of a swiss ball (stability ball) or medicine ball. These exercises not only help to tone the abdominal muscles, but they also develop a sense of balance.

So, scroll down and learn some simple exercises that can be performed with a medicine ball and swiss ball.

Swiss Ball Side Crunches: To perform this ball crunch exercise, rest your feet on the floor with shoulder width distance between them. Rest your back on the swiss ball and bring a bend in your knees.

Now, slowly raise your upper back and mid-back off the swiss ball and twist your body towards your right side. You can support your head with your right arm and rest your left arm on your stomach. Hold the position for few seconds and get back to your original position. Do 5 more repetitions and repeat the same on the other side.

Swiss Ball Vertical Crunches: Before performing this exercise, you need to place the swiss ball near a bench or any other supportive edge. Now, lie on your back on the swiss ball and hold the supportive edge or bench. Keep your back flat and bend your knees at right angles with your feet flat on the floor. This is the starting position of this exercise.

Now, raise your feet off the floor and curl your legs toward your head. Raise until your knees reach up to the eye level and then perform the reversed motion and gently uncurl your body. Then stretch your legs completely with your back straight on the ball. Then get into the starting position and do 10 more repetitions.

Medicine Ball and Swiss Ball Crunch: Grab the medicine ball in your hands and lie on your back on the swiss ball. Keep your feet flat on the floor with a right angle bend in your knees. While lying on the swiss ball make sure that your mid back is on the top of the ball.

Secure the medicine ball over your head and slowly raise your upper body. While raising yourself, keep the medicine ball over the head and tighten your ab muscles. Hold the position for 3 counts and gently get back to your starting position. Do 10 more repetitions of this exercise.

Medicine Ball Side Crunch: Lie down on the floor on your back and bring a right angle bend in your knees. Keep a shoulder width apart distance between your feet and keep them flat on the floor. Now, hold the medicine ball with both the hands and place it on your chest.

Tighten your ab muscles and lift your shoulders off the floor. Then, bring the medicine ball towards your right side and touch it to the floor. Again rest the ball on your chest and lower the shoulders to the floor. Repeat the same with the other side and do 5 repetitions for each side.

For getting effective results make sure you purchase a ball that is perfect for your body size. A too small or too big swiss ball may cause injuries and strains. So, consult a physical trainer and get a ball appropriate for you. So, now that you know these ball crunches, include them in your daily workout and get well-toned abdominal muscles.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.