Swiss Ball Crunch
Swiss Ball Crunch target the entire core. This exercise primarily works the rectus abdominis and the transverse abdominis. But when performed properly, it also calls on muscles that stabilize the hips and lower back.
ADVANCED
Weighted Swiss Ball Crunch
Doing weighted crunches on a Swiss ball rather than the floor allows you to exhaust the abs across their whole range for increased muscle growth potential.
Instructions
- Lie on your back on a Swiss ball; knees bent at 90 degrees, feet flat on the floor, shoulder-width apart. The ball should be under the hips and lower back. Hold a dumbbell to your chest. This is your starting position.
- Press your torso to your knees, lifting your chest up. Stop when the middle of your back loses contact with the ball. Pause, then return to the starting position.
Tips
- Avoid pulling the back of your head.
- Try not to sit too low on the ball. Your abdomen should be stretched in the lower position and fully tense in the upper position.
Alternative Exercises
V-Up
V-Up is an effective core exercise that targets your abdominal muscles as well as your glutes and hip flexors. By activating your rectus abdominis, V-ups allow you to build core strength.
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