Lying Stability Ball Crunch

Muscles

Target

* Rectus Abdominis

Synergists

* Obliques

Stabilizers

* Latissimus Dorsi
* Teres Major
* Deltoid, Posterior
* Triceps, Long Head
* Rhomboids
* Trapezius, Lower
* Pectoralis Major, Sternal
* Pectoralis Major, Clavicular
* Pectoralis Minor
* Serratus Anterior

Instructions

Preparation

Seat on stability ball against low pulley column. Roll back away from low pulley column so back is on ball. Reach back and grasp cable rope attachment with both hands and place inside of wrists on sides of head. Allow the weight to hyperextend the lower back against stability ball.

Execution

With the hips stationary, flex the waist so the elbows travel toward the thighs. Return and repeat.

Comments

See Spot Reduction Myth. Certain individuals may need to keep their neck in a neutral position with a 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.

Source: exrx.net