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2 As you tighten your abdominals, grasp the ball between your legs and pull toward you, lifting the ball from the floor. Relax your neck as you curl up into a crunch. 3 With your hands on either side of your head, slowly lift your shoulders from the floor toward your knees. Exhale as you curl up into the crunch.
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Exercise Instructions: Using a large exercise ball, lay your back on the ball with your feet placed firmly on the floor. Your lower back should be centered on top of the ball. Place your hands on either side of your head. Crunch your upper body forward and roll your shoulders towards your hips.
Step 1, Lie on your back on an exercise mat. Using a mat, thick towel, or carpeted surface is more comfortable than lying on a hard, bare floor. To broaden your workout and engage your entire core, you could also do crunches on a stability ball. For more resistance, you can try doing crunches on a declined exercise bench.Step 2, Bend your knees so your feet are flat on the floor. Your knees and feet should be about hip-width apart. Position your feet so your heels are about 12 to 18 in.
How to do Ball Crunches or the exercise ball crunch. Choose and exercise ball (stability ball) that is approximately the same height as your knees and that is very firm. Sit down on the ball with your knees bent at a 90 degree angle. Walk your feet out as you roll back, allowing your lower back to come to rest on the ball.
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