How to Do the Fitball Crunch

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Updated June 13, 2012.

The fitball crunch is performed sitting on a fitness ball, feet flat on the floor and by moving the torso rearward so that the ball slides forward under control of your legs and core muscles of the abdomen and hips.

If you need more guidance on weight training please refer to the beginner's guide.

1. The Starting Position

  1. Sit comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor. You should choose a ball size that allows this position of the legs and knees.
  2. Place your hands across your chest or alternatively behind the head while ensuring you do not push the head too far forward. Keep the head and neck as still as possible when you do the exercise.
  3. This sitting position may seem unstable at first, but you will quickly learn to balance by tensing your leg, hip and abdominal muscles.
  4. Brace the abdominal muscles ready for the exercise movement.

2. The Exercise Movement

  1. Lean backward so that the ball slides slightly forward while you maintain your feet flat on the floor in the same position. Tighten the abdominals as you control the rollout back and forward.
  2. You can extend this position to a point that is comfortable for you, but you should approach a horizontal position. Get a feel for how your buttocks and your back roll forward and back while in control of the ball.
  3. Adjust your sitting position to make this rollout as smooth as possible. You may need to use a towel or at least ensure clothes with good grip while doing this exercise.
  4. Do as many repetitions in a set as you like. You should feel a "burn" in the abs to know that you're working them well.
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