Ball Crunches

 

Do you want to develop tight, ribbed abs?

 

Do you want to know what ball crunches are?

 

Do you want to know how to do ball crunches properly to develop well toned abs?

 

If you have answered yes to any or all of the questions, you must read this article. We will tell you all you need to know about ball crunches.

Ball Crunches – An introduction

 

ball crunchesSimply put, ball crunches are crunches performed with the help of a Swiss and/or medicine ball.

Crunches are the best exercises for burning the fat around the abdominal area and to develop your abs.

Ball crunches go a step further than conventional abdominal exercises.

Ball crunches provide the same benefit as normal crunches, that is, toning your abs muscles. However, unlike conventional abs exercises, ball crunches also help you develop a sense of balance.

There are many forms of ball crunches that you can include in your exercise regime for maximum benefit. Read on to know more about different ball crunch exercises:

Top 4 Ball Crunch Exercises

 

  1. Side Crunches using a Swiss Ball – Rest your back on the Swiss ball and your feet on the floor. The distance between your feet must be equal to the width between your two shoulders. Bend your knees slightly. This is your starting position. Now, slowly raise your upper-back and mid-back on the Swiss ball and twist your upper body to the right. Hold this position for five seconds. Slowly go back to your starting position. Repeat the sequence 5 times and then do the same number of repetitions for the left side.
  1. Vertical Crunches using a Swiss Ball– Before you start this exercise, you need to place a bench near the Swiss ball. Now, rest your back on the ball with your feet touching the floor and hands holding the bench. This is your starting position. Now, raise your feet from the floor. Curl your legs toward your head as you raise your feet. Continue raising your leg until your knees are at eye level. Next, perform the reverse motion and uncurl your legs as you bring them down. Now, keeping your back straight on the Swiss ball, stretch your legs as much as you can. Finally, get back into your starting position. Repeat the whole sequence 10 times.
  1. Medicine Ball and Swiss Ball Crunches – Rest your back on the Swiss ball with your feet touching the floor and your knees bent at a right angle. Place the medicine ball in your hands and hold your hands behind your head. This is your starting position. Now, lift your upper body off the Swiss ball while keeping the medicine ball over your head. Tighten your abdominal muscles and stay in this position for 3 seconds. Slowly bring yourself back to the starting position. Repeat the sequence 10 times.
  1. Side Crunches using a Medicine Ball – Place a mat on the floor and lie down on the mat on your back. Bend your knees so that your feet rest firmly on the floor. The distance between your feet must be same as the difference between your shoulders. Now, place the medicine ball between your hands. Grip the medicine ball firmly and rest it on your chest. This is your starting position.

Lift your shoulders off the mat while tightening your abdominal muscles. Next, twist your body to the right and touch the medicine ball to the floor on your right.  Gently go back to your starting position. Repeat the sequence 5 times and then do the same number of repetitions for the left side.

The following exercises, when done regularly, will help you develop well toned abs muscles quickly. The only thing you need to keep in mind while performing ball crunches is to use a Swiss ball that is appropriate for your size.

If your Swiss ball is too big or too small, you may get a strain or injury while performing the crunches. That is why it is best to consult an experienced physical trainer to decide the size of the Swiss ball that will be perfect for you.

So, with that said, purchase a Swiss ball and include the aforementioned crunches to develop tight, ripped abs.