Breathing
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
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The Crunch - Legs On Exercise Ball primarily works the abdominals. It is a strength movement that needs no equipment.
1 / 2How to
Movement instructions
Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
Place your feet three to four inches apart and point your toes inward so they touch.
Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
Slowly go back down to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Crunch - Legs On Exercise Ball sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
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