1. Setup:
- Begin by finding a stability ball that is appropriate for your height. When sitting on the ball, your knees should form a right angle (90 degrees) with your feet flat on the floor.
2. Positioning:
- Sit on the stability ball and walk your feet forward until your lower back is supported by the ball. Your body should form a straight line from your shoulders to your knees.
- Place your hands behind your head, ensuring that your elbows are wide and not pulling on your neck.
3. Movement:
- Engage your core muscles to initiate the movement. Slightly tilt your pelvis backward.
- Exhale as you crunch forward, lifting your shoulders off the ball, while keeping your lower back pressed against it. Focus on using your abdominal muscles to pull yourself up.
- Hold the highest point of the crunch for a moment to maximize contraction in the abs.
4. Return:
- Inhale as you lower your body back to the starting position, maintaining control and tension in your abdominal muscles. Make sure not to let your lower back arch excessively as you return.
5. Repetitions:
- Aim for 10-15 repetitions to start, and you can gradually increase as you build strength.
6. Tips:
- Keep your movements slow and controlled to avoid strain.
- Ensure that your neck stays aligned with your spine and that you are not using your arms to force the movement.
- To increase difficulty, you can perform the exercise with your feet elevated on another stability ball or a bench.
Always listen to your body and adjust the exercise as needed to prevent injury.
