Swiss Ball Crunches For Flat Stomach Exercise Video And Instructions

Swiss ball crunches are great exercises for your stomach muscles.

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When done correctly, swiss ball crunches have two main advantages over crunches on the floor.

An exercise ball allows you to fully extend your spine. That means you can lie on the curve of the ball to stretch your stomach muscles further.

Since you have to lift yourself up from that fully extended position, there's more gravity (resistance) involved for your abs. The muscles on your tummy have to work harder. You know what that means, right? The same length of time you'd spend on floor crunches but a far better result!

Using a swiss ball works your core muscles and legs harder to keep your body from falling off the ball. Inevitably, you also improve your balance, stability and core strength while training your abs.

How cool is that!

How to perform this exercise

Here's a short video demonstration of swiss ball crunches.




Here are the exercise instructions.

  1. Sit on the exercise ball with your feet shoulder-width apart.
  2. Walk forward until your back is on the ball and your hips are just off the ball.
  3. Lie on your exercise ball with your spine fully extended.
  4. Place your hands on your chest. Or keep them at your side, whichever is more comfortable. This is your starting position.
  5. Contract your ab and crunch up to about 45 degrees.
  6. Slowly come back down to your starting position.
  7. Repeat 2 sets of 4 to 6 times. Or as many times as your exercise program tells you.


Things to watch out for

  • Keep your neck and head in alignment with your spine.
  • Avoid putting your hands behind your back since you can end up pulling your head and neck.
  • Exhale when you crunch up. Exhaling lets you fully contract your abs.
  • Keep your hips stable throughout the exercise.
  • Don't crunch up to the sitting position. Just come up to about 45 degrees or slightly more.
  • Stop immediately if you feel light-headed or there's any pain.
  • Exercise ball crunches are challenging for beginners. So, if you're a beginner and you can do more than 20 or so, you're probably doing it wrong.


Extra tips

  • Putting your tongue behind your front teeth can help stabilize your neck.


Ways To Make This Exercise Harder

  • Moving your hips back on the ball a little bit will make the exercise harder.
  • Hold some sort of weights on your chest. The weights could be a dumbbell, a kettlebell, a medicine ball or a heavy book etc.

Really Serious About Getting A Flat Tummy?

Here’s the only book you’ll ever need.

I mean it. That’s the only thing you need to tone your abs.

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