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How to do Weighted Swiss Ball Crunch:

• Step 1: Grab a weight plate, dumbbell, or medicine ball and hold with both hands.
• Step 2: Lie on an exercise ball with your lower back pressed against the surface of the ball. Your legs should be bent at the knee, your feet should be flat on the floor. When you are in the proper position, your upper torso should be hanging off the top of the ball.
• Step 3: Bring the weight to your chest and let it rest on your chest while holding it with both hands.
• Step 4: Lower your torso and stretch out, keeping our neck stationary at all times. This is the starting position.
• Step 5: With your hips stationary, contract your abs to flex your waist. Curl your shoulders and trunk up until you feel a contraction in your abs. Your lower back should be in contact with ball at all times. Exhale as you perform this movement and hold the contraction for 2-3 seconds.
• Step 6: Inhale, and move back to the starting position.
• Step 7: Repeat for the desired number of reps.

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Details

weighted swiss ball crunch is a fitness ball, martial arts, and medicine ball exercise that primarily targets the abs ...more