Reverse Crunch With Ball

HOW TO DO IT

1. 1Lie face up on the floor with your arms down at your sides.
2. 2Place both lower legs on top of a stability ball, knees bent about 90 degrees, feet hip-width apart, and squeeze the ball between your calves and hamstrings.
3. 3Press your arms firmly into the floor and brace your core so your lower back stays on the floor.
4. 4Exhale and curl your lower back off the floor, raising your glutes and letting the ball raise up with your legs as your knees draw slightly toward your chest.
5. 5Pause briefly at the top, squeezing your glutes and abdominals with the ball under control.
6. 6Inhale and slowly lower your hips back to the floor, letting the ball roll back out to the start.

COMMON MISTAKES

• Using momentum to swing the legs and roll the ball instead of curling the hips.
• Arching the lower back during the lowering phase.
• Letting the ball slide out from under the legs or drift to one side.
• Pressing the feet hard into the ball and pushing it away rather than drawing it in.
• Lifting the head and shoulders off the floor to generate the movement.

TIPS

• Initiate the movement by tucking your tailbone, not by pulling the knees in.
• Keep light, even pressure through both calves so the ball does not drift sideways.
• Move slowly; the ball rewards control and punishes momentum.
• Keep the neck and shoulders relaxed on the floor throughout.

SAFETY

• Keep the ball clear of walls and furniture before starting, and choose a ball size that lets your knees sit near 90 degrees.
• Stop if you feel strain in the lower back rather than the abs.

DETAILS

Muscles

Abdominals

Equipment

Exercise Ball

Type

Strength Training

Difficulty

Beginner

Tracked as

Reps only