Swiss Ball Crunches

While doing the basic crunches on the floor helps in losing belly fat, it is when you start performing them on a Swiss ball, that they become more effective, and help in strengthening and toning all the core muscles. These ab exercises are extremely helpful for those looking for improved strength and flexibility of the abs and the torso.

The toning effect of these exercises helps all you men develop those six pack abs you so deeply desire, and women, develop all those curves that seem impossible to achieve.

To perform these exercises, you should be familiar with the basic crunches that are performed on the floor. That forms the base of every type of exercise that is mentioned here. Also, as the name suggests, the Swiss ball or the stability ball, requires a certain amount of balance, so that, you can perform these exercises well.

This will develop over time, so don't fret if you are unable to balance yourself initially. Presented here is a guide on the different types of ball crunches you can perform to achieve your fitness goal.

These are adaptations of basic core exercises with the Swiss ball, so that, they prove more effective.

• Sit on the exercise ball. While sitting, start walking forward, so that your hips are off the ball and your back is resting on it instead.
• Place your hands behind your head, and lift your upper body upward, as you would do for an abdominal crunch on the floor.

• Hold your body in this position for about 1 second, and lower yourself back down. Do not allow your head to rest on the ball.
• Repeat these movements at least 10 times at the beginning, and perform 2 sets.

• Lie flat on your back, on an exercise mat. Place the exercise ball below your knees, in a manner that your legs and knees are parallel to the floor.
• Using your ab strength, lift the stability ball up, and bring your knees towards your chest.

• Hold your body in this position for about one second, and lower your knees back to the starting position. However, do not allow the ball to touch the floor.
• Perform about 10-20 repetitions of this exercise, in 2 sets, initially.

• Lie flat on your back, on an exercise mat. Place the exercise ball below your knees, in a manner that your legs and knees are parallel to the floor.
• Using the strength from your abs, lift the ball upward, and slowly turn your legs to the left, and go as far as possible. Do not lift your shoulders off the floor.

• Hold your body in the position for one second, then come back to the original position. Repeat this movement towards right, without resting the ball on the floor.
• Perform about 10-20 repetitions of this exercise, in 2 sets, at the beginning.

• Place the Swiss ball at a distance of a few feet from a wall. Sit on it with your feet apart at shoulder's width.
• Walk towards the wall, while seated on the ball, so that your back is on the ball, and your feet are braced against the wall.
• Turn your body at 90° angle, such that your right hip is on the ball, and your feet are supported by the wall.

• Place your hands behind your head, and lift up your upper body, using your oblique muscles, and slowly return to the starting position.
• Keep your abdominal muscles sucked in at all times while doing this exercise.
• Perform at least 12-15 repetitions in 2-3 sets.

Weighted crunches with the Swiss ball are high impact abdominal exercises, that go a step further in toning and strengthening the core muscles.

• Sit on the ball, and keep your feet hip-width apart.
• Hold a weight of about 5-10 pounds, preferably something slightly heavier than what you are comfortable with, so that the exercise is effective.

• Walk forward while seated on the ball, till your back rests on the ball, and your thighs are parallel to the floor. Hold the weight either close to your chest, or at the back of your head, wherever comfortable.

• With this starting position, crunch up as much as you can, and slowly return to the starting position. Exhale when you crunch up, and inhale when you lower your body.
• Perform at least 12-15 repetitions in 2-3 sets.

• Place the ball at the distance of a few feet from the wall. Sit on it in the same manner as mentioned above, with a 5-10 pound weight in your hand.
• After sitting on it, walk towards the wall, so that your back is on the ball, and your feet are braced against the wall.

• Turn your body at a 90° angle, so that your right hip is on the ball and your feet are supported by the wall.
• After holding the weight either in front of your chest, or above your head, lift your upper body, using your oblique muscles, and slowly return to the starting position.
• Perform at least 12-15 repetitions in 2-3 sets.

• Assume the starting position as mentioned in the exercise of abdominal crunches.
• As you crunch up, squeeze your abs, and twist at the waist so that your right elbow is directed toward your left knee. Lower your body as you return to the starting position.

• For the next repetition, twist your body, so that, your left elbow is directed towards your right knee.
• Perform at least 12-15 repetitions in 2-3 sets.

Remember, that these workouts will be effective only when combined with the right diet. Eating foods that help in building and strengthening muscles, is as important as performing these crunches for the same purpose. Avoid these exercises, if you have a back problem, else work your way to a flat, toned, and sexy tummy.