Ball Crunches-How to do Ball Crunches

Ball Crunches

Ball CrunchesBall crunch is a unique exercise which is gaining popularity each day as a result of its essential benefits. Use of exercise ball helps focus on your lower and upper abdominal muscles. However, there is still a substantial effect on the internal and external obliques. Ball crunch helps strengthen our abs thus making them stronger and visible.

There are other alternative exercises that can be conducted using exercise balls. These exercises are for instance;


Ball Jackknife
Ball sit ups
Ball Bridge T Fall-off
Ball table top
Reverse Ball Crunch
Ball Ab rollout
An exercise ball is used differently in each of these exercise. However, there are key guidelines that you should put into consideration when using a ball for exercise. These include;

How to do Ball Crunches

It is essential for you to understand how to effectively engage yourself in a ball crunch exercise. Many people have failed to achieve desirable result due to the application of wrong techniques for the exercise. These crucial steps include;

Lie on an exercise ball with your lower back curvature hard on the ball. Ensure that your feet are placed firm on the ground and your knees slightly bent. You can choose to cross your arms on the chest or leave them free on the sides of your body. However, you should avoid placing the hands behind the head, as many people do, to prevent neck strain.

Lower your torso while ensuring that the neck remains fixed all time.
Curl the shoulder and at the same time contract the abdominals. Flex the waist but ensure your hips remain stationery. Do these until you feel an effect on your abdominal muscles. You should regularly control your breath as you engage in the exercise

Breathe in and slowly go back to the starting position.

Repeat the process several times until you hit the recommended reps and sets per day.

Muscles to be focused by Ball Crunches

Different categories of abdominal muscles are focused on during ball crunch exercise.

These muscles include;

External obliques
Internal Obliques
Transverse abdominis
Rectus abdominis
Abdominal Benefits and effectiveness of Ball Crunches

It helps increase core strength, stabilization and balance.
Exercise balls are quite inexpensive making them accessible to many people.
They help you get a toned stomach area and a flat mid section.
It helps strengthen your abdominal muscles hence facilitating your daily activities as well as the engagement in other different types of sports.