Swiss Ball Crunches Exercise Guide
Swiss Ball Crunches are bodyweight exercise that works your abs, lower abs and upper abs.
Swiss Ball Crunches are great moderate move. When done correctly, they can effectively target your core and waist.
They require exercise ball to do.
How to do Swiss Ball Crunches
Rest on fitness board. Step forward on ball and lay down on ball with arms and head dangling off with elbows and legs twisted. Gently hyperextend back on contour of bone. Place hands behind neck or beside ear.
Start seated on a stability ball with your feet flat on the floor. Roll yourself down so that your lower back is supported by the curve of the ball. Move your feet so that they are directly underneath your knees and hip-width apart. Place your hands behind your head or across your chest. Slowly lower down and back up, crunching your abs. Keep your hips tucked and glutes squeezed as you contract your abs.
Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. Some individuals may experience low back discomfort if hips are not bent so they must use smaller ball size or lower their hip position on ball.
Learn how to do swiss ball crunches from this step-by-step illustrations:
The muscles used for swiss ball crunches may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for swiss ball crunches are:
- Lower Abs
- Upper Abs
Frequently Asked Questions
Training, Progressions and Regressions
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Standards and Averages
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|Type(s)||Bodyweight, Calisthenic, Strength, Isolated, Aerobic, Cardio, Endurance|
|Muscles Worked||Abdominals, Obliques, Lower Abdominals, Upper Abdominals|
|Location||At Gym, At Home|
|Major Exercise||Ab Crunches|