MotionPull

Type of exerciseIsolation

Muscles usedNone

Difficulty

For people with lumbar pain or simply the back, the swiss ball will be very useful.

Use this variant to relieve yourself, in addition to a specific session on the abdominals or for a muscle support of your abdominal chain.

This is the instrutions for the crunch on swiss ball

  • 1. Sit down on the swiss ball in a way to be upright, your feet are on the floor and your knees bent at 90 °.
  • 2. Once in position on the ball, slightly tilt your bust backwards by taking a step forward. The lower back is then entirely on the ball.
  • 3. Take a deep breath, and, while exhaling , in order to bring the bust forward,  bring the elbows towards the knees to make a crunch.
  • 4. Slowly release the tension to return to the starting position.
  • 5. Continue your series by repeating the movement.

The crunch on swiss ball : several techniques, tips and advice

  • 1. Voluntarily contract your abs by aspiring the bellybutoon.
  • 2. Cross your arms in front of you to help to stabilize yourself.
  • 3. During your series, perform slow movements or with a musical tempo to maintain the abdominal contraction.
  • 4. The feet remain on the ground.
  • 5. Do not go back too far to avoid accentuating the arch of the back.

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