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Starting Position
Begin by sitting on top of the Swiss ball. Slowly walk your feet forward until the ball is at your mid to lower back. Your knees should be directly above your ankles in this position. You can either cross your arms over your chest (not pictured) or place your hands behind your ears. Do not put them behind the head or clasp them together behind your head. Engage your abdominals by pulling your belly button down towards your spine.
Action
EXHALE: Crunch up, using your abdominals (as if bringing your ribs towards your hips) and twist to the left, as if reaching your right arm toward your left leg. Keep you neck in a neutral position. INHALE: Return to center, then lower yourself back to the starting position to complete one rep. Aim for 1-3 sets of 10-15 repetitions on each side.
Special Instructions
Keep space in between your chin and chest, so your spine stays in a neutral position. Balance yourself on the ball with as much upper body weight off the ball as possible. Draw your navel in towards your spine during the movement, being careful not to let your tummy pooch out. Make it harder: Bring your legs to a narrower stance which will decrease stability on the ball. |
