Ball crunches are a type of exercise that use an exercise ball to strengthen and tone the abdominal muscles. They are said to be more effective than traditional crunches because of the greater extension and contraction of the abs. Proper technique is important to prevent injury.
Abdominal crunches, or crunches, are a classic type of exercise used to strengthen and tone the abdominal muscles. For the person who wants to achieve six-pack abs, the abs usually play a key role in their workout. While many muscles in the region will be worked, it is the rectus abdominis that runs on either side of the abdomen that will receive the most attention. There are several types of crunches that a person can do, including ball, reverse, dragonfly, and crunches.
Ball crunches, which use a large exercise ball, are said to provide results than other traditional ab exercises. This is because the angle of the ball allows the body to lean further back than is the case with traditional crunches. The greater extension can help stretch the muscles further. Also, the bounce and movement of the ball can force your abs to stay contracted for balance.
The only piece of equipment required for ball crunches is the ab ball. It is usually inexpensive and can be purchased online or at a sporting goods store. As with any exercise, the real key to optimal results is proper technique. This will not only contribute to the most effective training, but will help prevent neck and back injuries.
In general, the technique for ball crunches is pretty straightforward. The exercise begins by placing the ball on the floor at a distance from any wall or piece of furniture. One person will then lie with their back to the ball, with their feet flat on the floor, far enough away that they can maintain good balance. The person will lie back with the center of their back directly over the ball. Once this is done, the fingers go over the forehead and not behind the neck to avoid jerking.
The next step is to tighten your abdominal muscles and slowly begin to curl up. Start with the head, then the shoulders, and finally the middle. To complete the crunch, the upper body is curved a bit more, giving the final crunch to the abs. The process is then repeated.
This three-step sequence, performed with proper technique and speed, is what gives ball crunches the edge over more traditional crunches. There should be a stretching sensation in the abdominal muscles as a person performs a correct ball crunch. Once this basic ball crunching technique is mastered, other movements can be added to the program for additional benefit.
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