Reverse Stability Ball Crunches

Reverse Stability Ball Crunches

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Muscles Worked

Abdominal Muscles

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Reverse ball crunches are a fantastic ab-buster you can add to any workout regimen. In particular, it's great for either warming up or cooling down!

If you think you're targeting your "lower abs", think again. As I've mentioned in the section on ab-workout myths, it's impossible to spot-reduce or isolate abdominal muscles with any specific exercise.

This exercise is quite simple, yet very effective. Again, as I've said throughout this website, complexity and variation is key. Performing the same exact exercises day-in and day-out actually work against your goals. The reason is because you hit a plateau. Remember, add variation to every workout!

The theory behind this exercise is to add resistance and complexity to an otherwise easy exercise. The stability ball tucked under the legs not only increases the "weight", but it also forces the use of your hamstrings. Therefore, you're engaging your core stabilizers, hip flexors, hamstrings and abdominal muscles.

Let's Do It!

First, find an exercise mat or other soft surface and lie down on your back with your exercise ball nearby. Put your legs on top of the ball and contract your hamstrings, thereby "gripping" the ball between your calves and hamstring muscles.

Place your hands flat on the ground next to your butt. Contract your abs, hamstrings and hip flexors to bring your knees towards your chest. Keep your hands on the ground, your back straight, abs tight, and make sure to breathe!!

Keep your head down on the mat at all times. This is not a neck workout!

To make this exercise slightly more difficult, you can add a pause right in the middle! What I mean is, instead of bringing your knees to your chest all in one shot, you can go half way, pause for a few seconds, and then continue the rest of the way. See the video demonstration below.

Remember to always go slow! I know you want a six-pack NOW, but be patient :)

Step 1: Lay down on your exercise mat and place the ball between your hamstrings and calves.. Grip the ball by contracting your hamstrings.
Step 2: Slowly bring your knees towards your chest. You can add difficulty by pausing or going extraordinarily slow. Keep going until your hips have barely come off the ground.
Step 3: Return to the starting position. Breathe!!

Think you can add this little number to your routine? If you haven't yet, I'd suggest you give it a try! Remember, variation is key. This rule applies not only to your workouts, but also in your daily life. Who wants to do the same exact thing every day? Add some variation!

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