Online Fitness Trainer, Exercise Programs & Workout Routines

Ball Crunches

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Abdominals

Calories Burned:  238 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Rectus Abdominis
Secondary Muscles Trained:  Upper Rectus Abdominis
Instructions: 
Lie on the ball with your knees bent and your feet flat on the floor about shoulder width apart. Center your lower back on the ball for balance and keep your upper torso parallel to the ground.
 
Place your hands behind your head without interlocking your fingers. Locate a point on the ceiling directly above your head.
 
Slowly raise your upper body towards the point on the ceiling until your shoulder blades completely come off the ball, pressing down with your abdomen to keep your lower back securely in place. Hold for a second and then return to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3-5 seconds, with the downward movement no faster than the upward.

Tags:  abs, core

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